Very quickly I will remind you that in the 1-2-3-4 training program you will..
- Perform one exercise, then rest and repeat until all your sets are completed.
- Perform a superset (two exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
- Perform a tri-set (three exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
- Perform a giant set (four exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
Day Three: Leg Day (Quadriceps, Hamstrings, Core)
A1) Barbell back squats: Lower Body Strength
Exercise substitutions: Any bilateral squat variation (Box squats, front squats, etc.)
Rest between sets: 90 seconds
Perform the exercise above with 90 seconds rest between sets. Repeat until your sets are completed, then move onto the “B” exercises.
B1) Front Loaded (Rear Leg Elevated) Split Squats: Glutes, Quads & Hamstrings (Strength)
Exercise substitutions: Any stationary single leg lower body exercise. (Split squats, single leg squats, etc.)
Rest between sets: none go right into B2)
B2) Side Plank: Core (Anti lateral flexion)
Exercise substitutions: Any anti lateral flexion exercises. (Side plank variations, off set farmers walks, etc.)
Reps: 30 seconds/side
Rest between sets: 120-180 seconds
Perform the “B” exercises above with 120-180 seconds rest between sets. Repeat until your sets are completed, then move onto the “C” exercises.
C1) Dumbbell Walking Lunges: Quadriceps, glutes, hamstrings, adductors. (Hypertrophy)
Exercise substitutions: Any single leg dynamic, transfer, or “moving” movement. (Any walking, reverse, etc. lunge variations, stair climbing etc.)
Rest time: none right into C2)
C2) Slow Plate Pushes: Quadriceps (Hypertrophy/Endurance)
Exercise substitutions: Any knee or quadriceps dominant movement. (Sled or tire drag variations, leg extensions, etc.)
Reps: 40-60 yards
Rest time: None right into C3)
C3) Lower Body Stretch Of Problem Area
Exercise substitutions: Any standing calf raise variation (dumbbell, barbell, machine)
Reps: 60 second hold/side
Rest time: 120 seconds
Perform the three “C” exercises above in succession. Rest 120 seconds and repeat until your sets are completed. Then move onto the “D” exercises.
*Choose between doing one, two, or all three exercises to finish off day one.
*D1) Seated Calf Raises: (Soleous) (1 minute)
*D2) Anterior tibilais: Cable toe pulls (left side 1 minute)
*D3) Anterior tibialis: Cable toe pulls (right side 1 minute)
*D4) Ab dolly rollouts (1 minute)
Exercise substitutions: Any anti-extension exercise. Front planks, stability ball roll-outs etc. Look at this article under the anti extension category for more info.
*Optional: Choose between doing none, one, two, three or four of the “D” exercises above.
- Perform the above exercises in a row with minimal rest in between exercises.
- Complete as many reps as possible in one minute. That’s as fast as you can while keeping good technique and staying under control.
- Then rest 60 seconds and repeat one to two more times. Once you have finished, you’re done with lower body day two.
If you want or need a specific warm up, feel free to do this. It is shown quickly at the end of the video as well…
Self Massage (5 minutes)
In general, perform each area for about thirty seconds to two minutes or more. Since I cannot assess you, stay on the areas that need the most work you will stay on the longest. If you have no idea what those are, do this.
1. Glutes/Hip rotators: Or Problem Area #1
2. Hamstrings: Or Problem Area #2
3. Hip Flexors/Quadriceps: Or Problem Area #3
4. Adductors: Or Problem Area #4
5. Thoracic spine: Or Problem Area #5
Ultra fast Warm Up (5 minutes)
Lying alternating knee hugs x10/side
Leg lowering w/band x10/side
Three way lunge x7/side
Also note: With each exercise don’t jump right into the weight you will be working with. Gradually increase the resistance with some “warm up sets” before performing getting into the “working sets”.
For example let’s use the barbell back squat. Let’s also say you have 4 sets of 5 reps assigned. Start with an empty bar, then add on weight slowly each set. Once you progress to a weight that is challenging for 5 reps, this would count as your first set. Then you would have three more at that weight.
That’s it! If this article gets at least 400 views I will share day four. If not I am going to hold off and put the focus on some other articles!