Intense Leg Workout
- Leg/Lower Body Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Sprinter Single Leg Plate Swap Handoff with Knee Drive (Plate, Dumbbell, or Kettlebell) | #1,#2,#3 | 3 | 4-6 per leg | 60" | 6-7 | N/A |
Option #1
Option #2
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OPTION #1
This first exercise is great preparation for squats as it really improves foot & ankle strength & alignment. This is a combination of the original kettlebell swaps I first introduced to the fitness community several years ago on T-Nation modified with the 90 degree knee drive which is a unique modification Ben Lai came up with. Got to love it when your clients take your exercises and make them even more effective.
Foot & Ankle training is something everyone should be taking advantage of during this quarantine period as its probably the single most neglected yet underrated component of fitness and performance. Without proper foot & ankle mechanics its literally impossible to perform any lower body exercise correctly. Fortunately most foot & ankle drills involve minimal or no equipment.
OPTION #2
There are 5 unique features of this.
Dumbbells instead of Barbell. Most athletes not only find dumbbells to be more user friendly with a much shorter learning curve but they also find them to be much more joint friendly including easier on the shoulders, spine, wrists, & elbows.
Rear Foot Elevated: Single leg Olympic lifts allow the athlete to target each hip individually. However balance on eccentric can produce issues. Having rear foot elevated allows athlete to lock in hip hinge without balance & stability being such a limiting factor.
Front Foot landing on bench/box: Finishing with front leg knee drive is very sport specific & transfers well to sprinting. Unfortunately sticking balance without any support can be quite tricky & hamper power output. Finishing with front leg land on a box or bench allows the front leg knee drive finish without balance being such a limiting factor ultimately allowing the athlete to focus on power.
Neutral Grip instead of pronated: Neutral grip allowed with dumbbells is much more shoulder friendly than pronated grip with barbell.
Eccentric isometrics: As always 90 degree eccentric isometric protocol is key to most movements I use with my athletes. That’s because 90 deg eccentric isometrics allow athlete to fine-tune their body mechanics & maximize strength, power, hypertrophy, & joint health.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Loading Barbell Squats | #1,#2,#3 | 4 | 4,3,2,1 (per side) | 90" | 7,8,9,10 | 2",2",3",4" |
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OPTION #1
The barbell back squats is one of the most butchered strength training movements in existence. Between poor spinal alignment, excessive range of motion, lack of motor control, poor hip hinge mechanics, and overall sloppy technique, the number of aberrations and types of dysfunction witnessed on barbell squats is endless. Although there are numerous methods that can help clean up squat mechanics including proper coaching and cueing of the basic squat pattern, one of the most effective techniques I’ve used for enhancing squat form is offset loading. Simply place 5-10% more weight on one side of the bar and perform the traditional back squat as demonstrated by several of my NFL and collegiate athletes.
There are actually 10 reasons why offset loading improves barbell squat form.
I’ve said it before and I’ll say it again. Performing loaded squats with ass-to-grass depth (ATG method) is plain wrong and not ideal for most lifters as it represents excessive depth and collapsed body positioning (read more about proper squat depth here). The offset barbell loading helps to eliminate this collapsing and excessive range of motion as the increased full body tension helps promote strong 90-degree angles rather than excessive range of motion. Even the slightest collapse or going beyond parallel will cause the lifter to lose control of the movement as the body will tend to twist or laterally flex. If you’re not sure about how deep your should be squatting or are still on the fence about optimal squat depth mechanics just use the offset loading protocol. Essentially it forces the lifter to produce optimal range of motion which happens to be somewhere between 90 degrees and parallel.
Lack of core activation is a common issue during squats that can quickly lead to a variety of dysfunctional squat patterns. The offset squat method not only works the primary muscles including the quads, glutes, and hamstrings but also crushes the core and spinal stabilizers. In fact you’re essentially resisting rotation and lateral flexion throughout each movement making it incredibly effective for hitting all of the spinal stabilizers and core musculature. Think of it as a combination of a squat and single arm plank or Pallof press performed at the same time.
Offset barbell squats are incredibly effective for eliminating momentum and jerky mechanics as they require the lifter to lift the weights smoothly and in a very controlled manner without wiggling, shifting, or use of excessive momentum. That’s because they force the lifter to synchronize the movement so that both sides of the barbell move in unison rather than out of synch with each other. Besides improving mechanics this also places more tension on the targeted muscles making it highly effective for hypertrophy training.
Lack of full body tightness and intramuscular tension is a common problem on squats. One of my favorite features of the offset barbell squat is that it teaches the lifter to stay tight by increasing intramuscular tension throughout the entire body. In fact this method helps promote concurrent activation and irradiation. Simply put it produces increased neural drive from staying tight which helps eliminate energy leaks and clean up form. Once you go back to standard loading don’t be surprised if your squat strength as well as other similar movements such as deadlifts, lunges, and RDL’s greatly improve.
A subtle yet frequent issue I commonly witness on the barbell squat is asymmetrical positioning as well as asymmetrical loading (placing more tension on one side of the body). The offset technique helps eliminate these symmetry issues as it forces the weaker side to catch up to the stronger side. In fact, if one side is even slightly weaker it will be immediately exposed. This is one of the single most effective methods I’ve ever used for correcting side to side imbalances and asymmetries in the squat pattern for my athletes and clients.
If you’re in need of an intense squat variation that crushes the quads, glutes, and hamstrings while minimizing total loading, joint tension, spinal compression, and muscle damage the offset barbell method is it. Because you won’t be able to handle quite as heavy a loading as you typically would (I recommend you start with 50-60% of your 1RM) it allows increased training intensity and activation but with decreased soreness, reduced joint tension, and less demands on recovery. This also allows the individual to train more frequently yet still with a relatively high intensity. In addition, if you have low back pain or spinal issues on squats I highly recommend incorporating the offset barbell method with lighter loads as it’s incredibly therapeutic on the spine not to mention brutal on the surrounding musculature.
A common squat cue that helps improve form is to pull the barbell into your upper back and traps by firing your lats and upper back. While this is something that takes practice to ingrain, the offset barbell loading method forces the lifter to adopt this cue out of pure necessity. In fact, the key to keeping the barbell level on your back and avoiding a tilted position is to literally squeeze and pull the barbell forcefully into the upper back and traps. Besides creating a stable position and level bar, this does wonders for improving squat mechanics and full body tension.
One of the first things my athletes notice when they perform offset barbell squats is how brutal and intense the movement is not just from a physical standpoint but also from a mental one. The level of mental focus and concentration as well as physical effort involved to make the movement one smooth and seamless motion is difficult to replicate with other squat variations. Once you return to traditional squat variations you’ll find your body and your mind better prepared for the task.
As previously mentioned when it comes to the various form aberrations and dysfunctional patterns witnessed during barbell squats the list is endless. Some of these include valgus collapse, anterior knee drift, excessive external rotation of the feet, foot and ankle pronation, lack of hip hinge mechanics, and numerous other issues. Fortunately the offset squat can help with each of these as I’ve literally seen it improve nearly all form issues on the squat. Although there are a number of explanations, it’s most likely a combination of core stabilization, full body tension, and greater motor control that causes the lifter to clean up their body mechanics within seconds in order to successfully complete the lift.
Although this article highlights the use of offset loading for traditional barbell squats it can actually be a applied to a number of lifts including all barbell movements such as bench press, deadlifts, overhead press, rows, and more, as well as a number of dumbbell and kettlebell exercises. It can also be applied to specialty barbells such as the trap bar, football bar, and fat bar.
OPTION #2
Here are 10 critical squat tips.
Use 90 deg Joint angles at hips & knees as this is where maximal muscle activation occurs, max muscle growth/stimulation, & optimal depth for joints & connective tissue. It also has greatest transfer to sports & athletics.
Keep the feet, knees, & hips straight & in-line not externally rotated or bowing out like so commonly & erroneously taught in the fitness industry.
Brace the core & abs while keeping neutral spine.
Grip feet into the floor as hard as possible.
Sit into the hips & heels while still aggressively firing the big toes into the ground.
Maintain a neutral spine (no excessive extension or flexion). Also keep the head neutral, tall, & packed not extended or flexed as head position has a big impact on hip mechanics.
Keep full body tension from head to toe.
Set the hips back without bending over
Pull yourself into the bottom with hamstrings & hip flexors rather than allowing gravity to push you down.
Use 90 deg eccentric isometrics to help implement each of these cues as eccentric isometrics maximize proprioceptive feedback, kinesthetic awareness, & sense of feel ultimately allowing athlete to fine-tune their form & master their body mechanics. This inevitably mean they will gravitate to the optimal & natural 90 deg joint position.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| B Stand Hip Thrusts | #1,#2,#3 | 3 | 4-5 per leg | 30-60" | 6-7 | 2" |
Option #1
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OPTION #1
The B Stand hip thrust provides a similar benefit as the kickstand protocol for squats and deadlifts. Essentially it allows a form of semi-unilateral training while still providing ample overload.
OPTION #2
Looking to make the standard hip thrust or glute bridge more sport specific particularly as it applies to running and sprinting? Try incorporating contralateral knee drive while also implementing contralateral arm drive of the upper extremities. Besides producing a very similar activation pattern to that of sprinting mechanics as well as the single leg hold with contralateral hip and arm drive discussed above, these also have the potential to produce even greater glute activation in comparison to traditional single leg thrusts. Here’s why.
During contralateral movement patterns that involve reciprocal muscle activation of antagonist muscle groups, the harder one muscle group fires, the harder and more aggressively the opposing muscle is recruited. In this case the aggressive activation of one hip flexor helps to create stronger recruitment of the posterior chain (glutes and hamstrings) in the opposite hip.
However, the arms also play a key role by activating their corresponding hip muscles. For instance, the harder the front/top arm drives into shoulder flexion and elbow flexion (into the 90 degree position i.e. sprinter hands), by activating the deltoids, bicep, and upper chest, the more this in turn activates the obliques, adductors, and hip flexors of the opposite leg not to mention the entire core musculature that connect these muscles. In fact this illustrates the nature and function of the anterior oblique sling.
Similarly, the harder the lat, tricep, and rear deltoid contract on the opposite arm that’s driving toward the floor, the more this activates the low back, glutes, and hamstrings of the opposite hip. This illustrates the nature and function of the posterior oblique sling.
The harder each hip drives into their corresponding positions, the greater the chain reaction throughout the body, which ultimately produces more and more functional recruitment within these various muscles that comprise the aforementioned posterior and anterior oblique slings. Simply put, we now just took a simple single leg glute bridge and turned it into a brutally intense yet highly functional full body movement that closely resembles the same high level full body activation that we witness during sprinting.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Longitudinal Glute Bridge Chest Press (Kettlebells or Dumbbells) | #4 & #5 | 2-3 | 6 (3 per side) | 60" | 4-6 | 3" |
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This single leg longitudinal glute bridge chest press will blast your chest and upper body pressing muscles while also targeting your posterior chain, balance, core, and stability. Watch video for detailed overview.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Contralateral RDL and Cable Row | #4 & #5 | 2-3 | 5 per side | 60-90" | 7-8 | 2-3" |
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OPTION #1
The single arm, single leg RDL cable/band row with contralateral knee drive as shown here by pro basketball players Yelena Leuchenka is a movement that’s been highlighted by many fitness professionals and trainers. Besides targeting various elements of balance and stability it also taxes the entire posterior oblique sling as the lats, glutes, and core work together in one synchronized motion.
It’s important to note that this drill is only as effective as the effort and control you choose to apply to the movement. If you rush through this movement, don’t pause each rep in the contracted and stretched positions, and don’t focus on producing perfect alignment from head to toe, this drill will do very little for you other than reinforcing sloppy activation patterns.
To truly reap the benefits of this drill requires the athlete to pay very close attention to the smallest details including 90 degree contralateral knee drive, braced core and abs, tall packed neck and head, straight foot and ankle alignment, 90 degree arm drive (rowing position), and dorsiflexed ankles of the elevated leg. Additionally, this movement is best performed by using a slow and controlled eccentric isometric which in turn helps the athlete dial in their body mechanics and fine-tune their position using enhanced proprioceptive feedback.
OPTION #2
The longitudinal foam roller protocol is one of the single best methods for reinforcing proper mediolateral alignment & side to side stability in the hips, core, & lumbopelvic hip complex.
If you have a tendency to shift your hips to one side, externally rotate your hips, flare your toes out, or lack proper joint centration then this method will immediately expose these forms of dysfunction as you’ll simply roll off the side of the foam roller.
When using a stiff foam roller as Leslie uses here, the level of mediolateral instability is through the roof meaning form, biomechanics, & alignment will need to be nearly perfect.
Besides exposing biomechanical deviations & misalignment these variations will also help fix those issues provided the lifter works on correcting them and using the cues & immediate feedback from the longitudinal foam roller to make the necessary corrections.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Landmine Bear Crawl Rotational Ab Rollouts | #6 & #7 | 2 | 8-10 (4-5 per side) | 60" | 8-9 | 1" |
No Trap Bar Option
Trap Bar Option
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These are one of the most deceptively challenging core exercises particularly on the obliques and transverse abs as the level of anti-rotation, and anti-lateral flexion involved is enormously high.
Adding the bear crawl position to this movement helps to insure that the lumbar spine doesn’t move into excessive extension and also helps maximize deep intramuscular core activation due to the dual-core activation which targets the muscles of both the lumbar flexors and hip flexors. In fact, many variable resistance companies frequently attempt to build abdominal machines that involve simultaneous lumbar flexion and hip flexion. Additionally, many popular ab exercises including hanging leg raises, knee tucks, jackknives, v-ups, and pike ups are also employed with the notion that targeting both the core and hips together will produce greater activation of the abs. When combined with this lateral rollout protocol the core activation is through the roof.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Hanging Band Good Mornings (Hanging Band Optional) | #6 & #7 | 2 | 5 | 75-90" | 8-9 | 2-3" |
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Good mornings performed using the hanging band technique HBT style is a great way to tax the entire posterior chain while ensuring the individual stays tight and locks the movement in with great motor control. The oscillations and perturbations produce increased muscle activation, motor unit recruitment, proprioception, and tension. This is a great way to master the hip hinge.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Barefoot Barebell Lunges (Hanging Bands Optional) | #8,#9,#10 | 3 | 5 | 75-90" | 7-9 | 2-3" |
Trap Bar Option
Barbell Option
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The hanging band technique produces oscillating kinetic energy, which in turn creates perturbations and chaotic, unpredictable oscillations to the barbell. Read more about the hanging band technique here. As a result this is a highly effective stimulus for improving neuromuscular efficiency and motor unit recruitment as every muscle including the prime movers and the stabilizers must work overtime to lock the movement in.
The HBT method is also one of the single most effective techniques for improving body mechanics and form as the oscillations produced from the hanging weight force the lifter to find the most dialed in position. Read more about HBT HERE.
For the lunge that means maintaining a moderate hip hinge and torso lean throughout. And no, these mechanics do not simply represent another possible method or additional options for how to perform lunges. In reality this represents correct lunge and split squat form period. Failing to hip hinge on a lunge does not represent a variation that taxes different muscles. It simple represents a faulty movement pattern with dysfunctional mechanics. To learn more about proper lunge form read HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Hanging Band Leg Curl Pullup Double Leg Version | #8,#9,#10 | 2 | 5 | 60-90" | 7-8 | 2-3" |
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If you’re looking for an exercise that absolutely annihilates the hamstrings yet also improves lower body mechanics you’ll want to start incorporating this unique movement. Here’s one of my awesome clients Leslie Petch demonstrating a Hanging Band Pullup Leg Curl in both a unilateral and bilateral fashion. There are 7 reasons why this leg curl variation is so brutally effective at torching the hamstrings.
There are 7 reasons why this leg curl variation is so brutally effective at torching the hamstrings.
This leg curl requires incredibly strict knee flexion mechanics as it literally forces your body into a tight and rigid position with little if any room for deviations. Even if you’re able to miraculously work around these constraints, any cheating, shifting, wiggling, or compensation, will cause the weight to swing in an uncontrollable fashion which will also cause your whole body to swing.
If you ever watch individuals perform leg curls they almost always have faulty alignment at some area of their lower body whether it’s the knees, hips, ankles, or feet. Even on TRX and Swiss ball variations you can slightly get away with these aberrations. With the hanging band pullup leg curl you’ll be forced to assume perfect alignment in the lower body.
A very common problem on leg curls is trying to curl past 90 degrees. Like most movements the 90-degree position represents the optimal stopping point not only for achieving maximal recruitment but for instilling optimal movement mechanics. Although most leg curl variations can be manipulated and forced into positions that involve excessive range of motion, the hanging band pullup leg curl is one in which that’s literally impossible to do so. You’ll be forced to assume 90-degree positions whether you want to or not.
On a similar note, many individuals will perform the extension or stretched position of a leg curl with too much range of motion by allowing the leg to fully straighten at the bottom. When performing any leg curl the end range of motion should terminate just before the leg straightens by maintaining a very slight bend (10-20 degrees). Fully straightening the leg can pull on the hamstring tendon and also cause excessive lumber extension. This hanging band leg curl variation requires the lifter to terminate the bottom end range of motion at just the right point. If you straighten the leg completely the weight will slide off the leg.
Lack of dorsiflexion is another very common problem I witness on leg curls. Like most lower body movements, maintaining a dorsiflexion position is critical as it promotes optimal lower body mechanics, posterior chain activation, and full body tension. With the hanging band pullup leg curl the only way the band will stay on the legs and not slip off is if the feet and ankles are held in a 90-degree dorsiflexion position.
Another common problem on leg curls is the need to compensate for weak hamstrings by over-extending the lumbar spine. This is something you’ll typically see on lying leg curls. This leg curl variation makes this compensation pattern impossible particularly when holding the mid-range pullup position. The only way you can lift the weight during these is by firing the hamstrings aggressively as no other strategy will get the job done .
A nice bonus feature of this leg curl is that it torches the upper back, lats, biceps, grip, and core due to the isometric pullup hold. Besides acting as total backside hypertrophy builder, it also does wonders for postural alignment and spinal positioning.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Double Offset Overhead Press | #8,#9,#10 | 2 | 3 per side | 60-75" | 5 | 2-3" |
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The double offset sounds complicated in theory but it’s quite simple in practice. There’s essentially 2 forms of offset loading involved; one is the actual load being heavier on one side, and the other is the use of different training tools in each hand. While one arm is essentially performing a relatively standard overload movement in the form of a heavy dumbbell press, the other arm is performing a lighter yet highly unstable pressing variation in the form of a bottoms-up press. The goal is to transfer the same crisp and proper mechanics produced from the bottoms-up kettlebell technique to the arm that’s simultaneously pressing the heavier dumbbell on the opposite side.
Once mastered, the movement should appear seamless and synchronized as if you were using the same tools and loads on each side with no visible differences in body position and mechanics. This requires in incredibly high degree of neuromuscular coordination, body awareness, sensory integrated movement, and mental engagement.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Leg Front Curled Squats Eccentric Isometrics | No Superset | 1-2 | 5-8 per side | N/A | 8-9 | 3-5" |
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This single leg front curled squat is a great full body finisher and will be sure to light up your legs as long as you really lock in the bottom position. Keep you core tight and biceps fully contracted throughout. Finally, go for a slightly longer eccentric isometric on these (3-5 seconds for each rep).
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| Low/Moderate Intensity Interval Cardio | 30 minutes | 4 | 10-30 seconds | 4-6 |
Low INTENSITY Interval CARDIO
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