Lower-Body Workoutsīoth lower-body workouts also incorporate abdominal training.
Use the heaviest load you can manage for this timeframe.Įvery training day in the workout uses exercises strategically to develop what I call "full-range strength." But I have separate philosophies regarding the lower-body and upper-body workouts. Refer to 7 Triple Threat Protocols for an Awesome Burn for instructions on how do the stability-ball hamstring complex and the ab complex.On each reversal of direction, touch the cone, alternating hands from one touch to the next. Jog up to the start cone and then sprint as fast as you can back and forth between the cones. On the 300-yard shuttle, place two cones 25 yards apart.Stability-Ball Straight-Leg Hip Lift (toes on ball)
Stability-Ball Hamstring/Glute and Ab Complex Use your front foot to propel each jump, stay light on your feet and move fast. Squat Jump (jump as high as you can on each rep) Move as fast as you can going to roughly parallel on each rep.
#MUSCLE MUSCLE HUSTLE HUSTL ORIGIN HOW TO#
Refer to Dynamic Training for Abs and Obliques for instructions on how to do exercises F1 and F2 (the horizontal cable chops variation).ĭumbbell Bench Press or Plate-Load Machine Chest Press.If the exercise involves jumping, land as quietly as possible. Perform the explosive portion (the second exercise in each contrast pair) as powerfully and as fast as you can.Use a weight that allows you to do the indicated number of reps. Maintain good control during the eccentric (lowering) portion as well. On the heavy-lift portion (the first exercise in each contrast pair), perform the concentric lifting portion of each rep as forcefully as you can while maintaining optimal technique. B2 and B3 and C2 and C3 are what's known as contrast sets.I recommend jogging up to the starting point to reduce the potential risk of injury, such as a hamstring strain, that can come from quick starts. For the sprints, jog up to the start cone and then sprint back as fast as you can.Walking Dumbbell Calf Raise (Farmer's Carry Calf Raise) If necessary, rest a bit longer than indicated between sets to complete the designated number of reps with good control. Perform all indicated sets and reps in a given tri-set or paired set before moving on to the next set. Perform B, C, and E exercises as tri-sets and perform D and F exercises as paired sets. Here's a sample workout, followed by an explanation of the finer points. Day 4: Arms and Shoulders – Bodybuilding.This program consists of four different workouts, each with a different training focus and theme split: That means you should be spending less time in the gym than the guy who's just interested in working out because you also have to account for recovering from the physical demands of your sport. This program doesn't involve training more than four times per week because it assumes you're a recreational athlete or weekend warrior and are regularly (once or twice a week) playing or practicing a sport. There are a number of possible ways to split this up: This program involves training four times per week, with no more than two consecutive training days to allow for rest and recovery.
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