Two New Workouts – Circuit + Lower Body Hypertrophy Workout

The first workout is a medium intensity circuit that you can do as a “recovery day” or a standalone workout. I continue to use variations like this in my programming because it’s a great way to include variety, build work capacity, and train some mobility/ab exercises without boring people. For some reason, people really seem to enjoy these, and that goes a long way.

The workout after is quite the opposite. This will likely kick your ass and I wouldn’t recommend it unless you already have a decent level of preparation. This is a higher volume, hypertrophy session designed to be on the more difficult side. You can also use a belt squat in place of the Hatfield squat if you don’t have a SSB. If you have neither, you’ll just have to use a traditional barbell (front or back, whichever is preferable for the individual).

Mixed Circuit Training

10-15 sec rest between exercises, 2 min rest between sets. Perform 3-6x depending on preparedness.

• Hip Circles Over a Box x 10/e
• DB 1+1/2 Rep Squats x 10
• Staggered Stance DB Shoulder Press (2 count eccentric, 2 count concentric) x 8/e
• Stir the Pot x 10/e
• Reverse Lunge into Medball Press out front + Single Leg RDL x 10/e** (image below)
• TRX Row Iso-Hold Countdown (row and hold for 8 seconds, lower, then row up and hold for 7 seconds, lower, all the way down to 1)
• Reverse Crunch with Physioball x10
• Banded Tricep Pushdowns x 12-15
• Bench Oblique Crunch x 10/e

**
On the way back up, then perform the single leg RDL.

Lower Body Hypertrophy Session

Full warm-up

Hatfield Squat – 65-70% – 3-4×8+ (last set for an extra 1-3 reps)

2-3 Rounds of the Super-set below

B1.) Split Squat Iso-Hold x 30 seconds each

B2.) Leg Extension x reps

Pull Through – 20/18/16 (up each set)

Physioball Hamstring Curl – Pause mid way and full flexion x 2 count each – 2×8-10

Seated Calf Raise – 3×15