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Max Effort Squat Workout
Warm up with 10 minutes on the concept 2 rowing machine (ergometer).
Low box squats pyramiding up ...
in weight to a max effort heavy set of 3 reps.
Lying leg curls 5 sets of 5 reps.
High rep partial deadlifts 2 sets of 20 reps.
Pull Down Abs 5 sets of 10 reps.
Pull Throughs with low pulley cable 3 sets of 10 reps.
Tags:Squat and Deadlift Workout,Deadlift Workout,pull down,Pull Throughs,deadlifts,exercises
Grab video code:
Lee Hayward: Hey, it's Lee Hayward here from LeeHayward.com and in this video clip I am going to show you a lower body workout that focuses on training the squat and the deadlift. So, the major muscle groups we are going to be training here are the legs, the lower back and the abs.
The first exercise in the workouts is low box squats. I have the setup here in a power rack and I am using an aerobic step for my box. This one is setup for 12 inches high, which is just slightly below parallel for me. When I squat down onto the box one thing you'll notice is you can squat back further than you would if you were just doing say like regular squats without sitting on a box. In fact, the shins will actually lean back slightly so they are actually passed vertical here. Again, this would not be possible if you were doing regular squats because you literally fall back over but the benefit of doing this is that it works the hips, the hamstrings, a lot more and it actually places less stress on the knee joint. So, that's one of the advantages of doing box squats.
The next exercise that I am moving onto is line leg curls. This is a great exercise to really target the hamstrings. When I do this exercise, I try to lift as explosively and as hard as possible while still maintaining good exercise form. The reason for this is that the hamstrings are primarily fast twitch muscle fibers and they respond best to explosive type of training.
The next exercise that I am moving onto after leg curls is high rack deadlifts. Now you will notice here that I am using lifting chalk on my hands to help reinforce my grip. I prefer to use just my natural grip rather than using lifting straps and things like that. So, I want to build up my grip strength in my forearms as well. So I setup very similar to how I would if I was doing just regular a conventional deadlift. But you will notice that as I do the exercise, I don't let the weight go all the way to the bottom nor do I really fully lock it out at the top. It's kind of just a mid-range motion here and pumping out rep after rep. So, I will do this for two sets of 20 reps and just really focus on working the lower back, the gluteus and the hamstrings. Again this is a great assist in exercises that works all those major muscle groups and it really help to bring up your squat and your deadlift.
Now, I am going to move on to do some work for the abdominals. I like to train my abs using resistance exercises rather than just pumping out high rep bodyweight exercises like crunches and things like that. So, this exercise I am doing right here is the pulldown ab crunch. The great thing about this is it works the abs standing up because when you are doing exercise like squats and deadlifts, I mean your abs have to come into play and stabilize your body in a standing position. So, again this is one of those rare exercises which you are actually working your abs from a standing position and the great thing about it is that it works the entire front midsection muscles, I mean you are working your upper abs, your lower abs, your hip flexors, everything comes into play in this exercise.
I am going to finish up the workout with pull-throughs from the low pulley cable. Now you can see here in the video that I am actually adding weight to the weight stack because one of the problems that you are going to run into with this exercise is that the typical weight stacks at most gyms are not heavy enough. In fact, I'd say that the average guy would literally max up the weight stack in his gym within a couple of months of doing this exercise on a regular basis. The exercise itself is a very unique movement because it will work the hamstrings, gluteus and lower back and give you a really good stretch in the bottom of the movement and it provides constant tension because we are using the cables for resistance. I'll often work this exercise back and forth with the previous ab exercise, so I'll do a set of pulldown abs and then I'll do a set of pull-throughs from the low pully cable and I just alternate them back and forth.
For more workout programs and training tips, be sure to checkout my website at www.LeeHayward.com. While you are there, sign up for my free 10 part bodybuilding tips email course. In this free e-course, you will get some killer tips and tricks that will help you build lean muscle, burn out stubborn body fat and get a ripped athletic physique.