I thought it would be appropriate if I gave you the next segment of my high intensity training since my hamstrings are screaming at me today.
Tuesday’s are a lower body day and out of our undulating series, yesterday was a heavy day. This is the complementary workout to my upper body heavy day (1A). Workout 1B, like Workout 1A, has only a few exercises but we get our volume in multiple sets. In fact, we only did three strength exercises plus conditioning at the end.
I began my training with an Active Dynamic Warmup — this is crucial preparation for getting the most out of your workout. A dynamic warm up should be designed to increase your body temperature, fire up the CNS, activate muscles, increase mobility, prevent injury and several other benefits. I will get into this topic in a future post.
My workout yesterday went as followed:
Bulgarian Split Squat:
- 1 body weight warm up set (6-8 reps per leg)
- 1 light weight warm up set (6-8 reps per leg)
- 5 sets x 6 reps per leg
(Note: I wore a weight vest during my heavy sets because my leg strength out performs my grip strength. The extra 20 pound weight vest allows me to really challenge my legs beyond my grip capabilities.)
We superset the Bulgarian Split Squats with the Glute Ham Raise, a fantastic exercise for the posterior chain.
- 1 warm up set (with simply body weight) performing 8 reps
- 4 heavy sets holding a dumbbell at my chest, 6 reps per set
(Note: If the added weight becomes to heavy thoughout the set, you can lower the weight to your belly button or lose it completely.)
Rest: we took about 60-90 seconds of rest between each set which allowed almost three minutes of recovery between the same exercises.
Our conditioning segment was an anaerobic, high intensity, sprint workout which I will post very soon. After conditioning, we came back to the gym floor and finished with two sets of weighted calf raises.
So there you have it. The complementary workout to Upper Body Heavy Day. Check back soon for our high intensity sprint workout, it’s one of my favorites!