My back is almost back to 100 percent (I hope) – which means it is time to start trying to lift as heavy as possible on movements I haven’t been able to do for a little while. So I decided to do a straight-sets workout and take slightly longer rest periods as I try to build my strength back up.
A few exercises I’m not sure if I have shown on video before, so give them a try and let me know what you think!
SQUAT
SETS:8 (1st 3 warmup)
REPS: 20*•20*•20*•10•10•10•8•7
REST PERIODS: 60-90 seconds
FRONT SQUAT
SETS: 4
REPS: 10
REST PERIODS: 60-90 seconds
PLATE OVERHEAD REVERSE LUNGE
SETS: 3
REPS: 10 (each leg)
REST PERIODS: 60 seconds
SUMO DEADLIFT
SETS: 3
REPS: 8
REST PERIODS: 60-90 seconds
SUPERSET: STIFF LEGGED DEADLIFT/BAND ABDUCTOR PULSES
SETS: 3
REPS: 12•10•10/50
REST PERIODS: 60-90 seconds
THE WORKOUT
(Click to enlarge)
Awesome new ideas…Thanks!
Log in to replyGreat video – enjoyed the new exercises and appreciate the guidance (as always). Love this format – easier to navigate through the different exercises, rather than one single video (also great but tougher to go back to review select exercises)! Thank you!
Log in to replyWhen in a training career should a back belt be incorporated. Some days my lower back will hurt and others it won’t. I’m thinking it’s time to invest in a belt.
Log in to replyA belt can be very helpful for additional security and support. It is not absolutely necessary and shouldn’t be worn all of the time on every exercise you do. I typically only use a belt when I am squatting heavy or doing bent over barbell rowing movements.
Log in to replyI do most of these except the plate overhead reverse lunge. Can’t wait to try that. Love your workouts and looking forward to really building my legs!! Thank you!!
Log in to replyThank you!! One day I would love to get trained by you for a figure show’!!
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