🆕 #HyperWorkouts Programme, the 7th of 2018!
Join in on Steve’s REAL phased-programming Workouts throughout the year, in pursuit of his 2018-2019 Body Goals – a strong and naturally muscular physique. No light weight for demo vid purposes – what you see here is raw. sweat, strain and form-challenging sets!
OCT-18 DAY 2 of 5, STRENGTH LOWER
💪🏻 Day 2 is focussed on building lower body strength, increasing volume and dialling up the intensity throughout the Workout. Quads, Hamstrings, Glutes, Hip Strength and Calves, Shoulders. Plus some Triceps and general full body action from the Deadlifts. Finish with a little active recovery cardio or HIIT Cardio (5-10mins).
1️⃣ 5x Conventional Deadlift with Progressive % Training
2️⃣ Low Bar Back Squat with Progressive % Training
3️⃣ Reverse Dumbbell Lunges
4️⃣ Seated Barbell Calf Raises
5️⃣ Tricep Oly Ring Extensions
For FULL videos of each of the exercises performed in this Workout, check out the OCT-18 Gents #HyperWorkouts @AdapNation Instagram tiles.
- Progressive % Training – In total you will perform 7x sets of the Deadlift and 3-5x sets of the Back Squat (including the warm up sets). You take the Max weight you’ve ever lifted for reps (2+ reps) as your Training Max and then add weight to the bar progressively from 50% to 95-100%. You’ll look to do 4-6 (DL) or 6-8 (Squat) clean reps for each set, and then as many as possible on the last lift. The idea is to progress your training max by some small degree every 1-2 weeks. The specifics are shown on the workout plan at the end of the video.
- Tricep Oly Ring Extensions – The key to progressing this exercise is to increase your lean from vertical when at the bottom of the movement. In this video, I’m approximately at 70% from vertical, which was pretty hard. By making that larger or smaller will change the exercise intensity and therefore allow weekly progression, in addition to more reps.
- Mobility & Pre-Activation – The idea is to work on dynamic stretches and short power work to warm up your limbs into full range of motion and to do a little work on muscle recruitment timing. This will help you feel mentally and physically prepared for your working sets. That said, what you choose to do will depend on your weaknesses or mobility issues.
- Cardio – Very little in the way of cardio. Honestly, if you go full out on this workout, you’ll not have the capacity for anymore. The intent of the cardio finisher is simply some light active recovery. To get the blood flowing into your limbs and begin the process of flushing out the metabolic waste buildup. Do too much cardio and it will be catabolic – not good.
Follow this vlog as it unfolds. Comment if you have questions or ideas.