The program would be very effective for those who perhaps don’t squat well because of a lack of stability and mobility. The volume of exercises for the legs increases each four-week block to allow the body time to adapt to the stimulus and thus increasing strength and hypertrophy.
Phase One – Aim to complete this routine twice per week for 4 weeks. Complete the exercises as supersets.
A1. Front foot elevated dumbbell split squat – Start body weight then add load when technique is proficient
Reps – 8-10
Sets – 4
Tempo – 3010
Rest – 60s
A2. One legged lying hamstring curl
Reps – 8-10
Sets – 4
Tempo – 4010
Rest 60s
Phase Two – Aim to complete this routine twice per week. Complete both pairs of exercises as supersets
A1. Front foot elevated barbell on back split squat
Reps – 7-9
Sets – 5
Tempo – 4010
Rest 90
A2. Lying hamstring curl
Reps 7-9
Sets – 5
Tempo – 5010
Rest 90
B1. Step up (aim to increase the height of step until at knee cap height then add dumbbells as load)
Reps – 10-12
Sets – 4
Tempo – 2010
Rest – 60
B2. One legged glute bridge, shoulders on bench
Reps – 10-12
Sets – 4
Tempo – 3010
Rest 60
Phase Three – Aim to complete the routine twice per week. Complete all three pairs of exercises as supersets
A1. Heels elevated barbell back squat (aim to build the weight each set)
Reps – 6-8
Sets – 5
Tempo – 4010
Rest 120
A2. Lying hamstring curl with quarter at bottom and at top of range
Reps – 6-8
Sets – 5
Tempo – 3010
Rest – 120
B1. Front foot flat dumbbell split squat
Reps – 8-10
Sets – 4
Tempo – 3010
Rest 75
B2. Barbell Romanian deadlift
Reps – 8-10
Sets – 4
Tempo – 3010
Rest 75
C1. Dumbbell step up
Reps – 10-12
Sets – 3
Tempo – 2010
Rest 60
C2. Dumbbell Romanian deadlift
Reps – 10-12
Sets – 3
Tempo – 3010
Rest 60
For more information on this and our other programmes contact us, at COACH LONDON, 3 St. James’s Square.