What you will receive in this article series is…
- A new six week training program you can use at any point in your training “career”.
- Picture and video demonstrations of each day/exercise that can be tailored to fit your current level of training.
- How to fit this to your training schedule whether that be two, three, four or five days a week.
My programming is always specific to the individual but I figured I would post this to give you a sound, fresh program to follow. Saying this I am going to give you “free will” on some of your exercise choices if you cannot perform the recommended exercise or if you just want to change it up a bit.
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 One: Leg Day/Lower body (Glutes, Hamstrings, Calves)
A1) Vertical Tuck Jumps: (Explosive)
Exercise substitutions: Jump variations of any sort (barbell, weighted vest, dumbbell jumps squats, box) 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) Conventional Deadlift: Glutes & Hamstrings (Strength)
Exercise substitutions: Any double leg hip dominant exercises. (Conventional, sumo, romanian or any other deadlift variations, glute bridge or hip thrust variations etc.)
Rest between sets: none go right into B2)
B2) Problem area or hip flexor stretch
Reps: 30-60 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) Singe leg dumbbell deadlifts: Glutes/Hamstrings (Hypertrophy)
Exercise substitutions: Glute ham raise, machine leg curls, cable pull throughs, etc.
Rest time: none right into C2)
C2) Standing Palloff Press: Core/Obliques (Anti-rotation)
Exercise substitutions: Palloff press variations, landmine rotations, cable push/pulls etc.
Rest time: None right into C3)
C3) Standing barbell calf raises: Calves (gastroc)
Exercise substitutions: Any standing calf raise variation (dumbbell, barbell, machine)
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) Farmer’s walks (1 minute)
*D2) Single leg deadlift variation (left side 1 minute)
*D3) Single leg deadlift variation (right side 1 minute)
*D4) Stability ball leg curls (1 minute)
*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 in the video…
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 deadlift. 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 and my youtube video gets at least 300 views I will share the rest. If not I am going to hold off and put the focus on some other articles! Here are what the videos look like I am making to go along with the program if I get a good response!