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Todays Workout

Absolute KILLER lower body workout today! All the prowler runs I've been doing after upper body workouts have really given me that do-or-die attitude, not to mention better conditioning so I can work longer and harder through those heavy sets! Anyway, here's what I've been up to:

Warm-up (focusing on hip mobility)

Did the following as a circuit 2 times through, 10 reps each.

Bird-dogs
Fire-hydrants
Mountain Climbers
Lunges
Prone Scorpions

Following this I did some foam rolling on the IT band (real painful if you're new to it!) and some jumping to hype up the nervous system.

As my calves are a massive weakness of mine, before the main workout I completed 5 x 30 second timed sets of single leg calf raises, then 3 more sets after I finished the whole workout.

Main Workout

Front Squat to Box: 3 sets of 8 (working up to a max weight for 8 reps)

A1) Bulgarian Split-Squat: 3 x 10 reps
A2) Romanian Deadlift: 3 x 10 reps

Did a bit of extra work on pull-ups after these exercises too!

Got all of this done in under an hour, so worked on hip mobility, flexibility, lower body hypertrophy and strength.

Training like this is not easy but improves conditioning levels at the same time as building killer legs, the fitter you are, the harder you can work and the quicker you can recover.

Stay tuned for my best leg exercises on the next post.

Train Hard
Ant Shaw

Comments

  1. Anonymous15 March 2010 at 00:04

    Thanks Ant,

    I am trying to follow incorporate some of these exercises into my training routine whilst I am overseas until I get to visit your gym!

    Tony

    ReplyDelete

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