🆕 #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 4 of 5, HYPERTROPHY LOWER
💪🏻 Day 4 is focussed on getting in some serious lower body volume, to help support hypertrophy whilst not burning out your CNS as per Days 1 & 2. Not many exercises today, but it is hard!! Quads, Hamstrings, Glutes, Hip Strength, and some Abs/Core. Finish with a little active recovery cardio or HIIT Cardio (5-10mins).
1️⃣ High Rep Low-Bar Back Squat
2️⃣ Zercher Squats
3️⃣ Hip Thrusts with Hip Circle
4️⃣ Good Mornings
5️⃣ Weighted Hanging Knee Raises
For FULL videos of each of the exercises performed in this Workout, check out the OCT-18 Gents #HyperWorkouts @AdapNation Instagram tiles.
- Last Zercher Squat – Pause – On the last set, pause at the bottom of the squat for a couple seconds before getting out of the hole. These squats are tough at the best of times, so prepare yourself for the last set. Zerchers help with core activation and greater quad dependance, and the pause on the last set helps develop the weakest part of the squat lift.
- Hip Thrusts with Hip Circle – A Hip Circle is a thick material band you place just above your knees. as you perform the Hip Thrusts, actively push your knees out against the band throughout the motion, which forces more glute activation.
- 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.