Lower Body Supersets. Putting It All Together.

When you watch this video, you will get an idea of how to assemble these supersets with the exercises that we have seen in the pevious videos.
Now remember, these are just suggestions.  You make be looking at many other options from other videos, thinking that I have forgotten many things, or are not aware of what's out there.  My problem is, I could send each of you a 2-hour long DVD, and not even put a dent into what there is to know about lower body training.

As much as I do like my supersets, 3-ways, and 4-ways, I start off each of my workouts with instability exercises done on their own.  They are usually single-leg movements done with the chains, bands, slider boards or barbells.  The risk factor for injury is high, so after your WARM -UP, do these first. 

Here is an example of my last leg workout:
Warm-up on the stationary bike.
Chain Lunges for 3 sets/leg.  Refer back to my lunge video.
Skaters push for 2 sets/leg.  Again, refer back to the lunge video.
Band leg curl, immediately followed by band "hack squat"(refer back to my last video), immediately followed by barbell squats in my power cage.  2 sets of that combo.

That's it, that's all.  72 hours later, my entire legs, including calves (from the indirect work on the chains and bands), are sore to the touch.  Bending over is a huge chore, and no more lower body for another 5 days or so. 

"But look at what you left out".  I realize that, but every workout can take its own shape.

I left nothing out conceptually.  Instability, chain, band, barbell, single-leg, double leg.  Look at all my variables.  This will completely confuse your muscles, leading to results.

Yes, maybe next time, my risky movements might be the pole squat, and the one-foot banded hop.  But don't get preoccupied with the actual exercises.  Learn and understand all of the exercises, and what they do.  Then you fill in the holes of your concept with the exercises that you choose.

When I had my gym, it killed me to watch the same people come in and do the same leg curl on the same machine.  Their boredom radiated throughout the gym.  Remember, a leg curl is a single-joint knee flexion to extension.  You fill in the ways that you want to do it.

Lastly, and VERY IMPORTANTLY.  When you are watching the video, I try to make mention of a quick transition into the next exercise, when doing your combinations. 

I lied.  It should be as close to IMMEDIATELY as possible.  In a fraction of a second, ATP regenerates.  You don't want to wait to regenerate.  Take advantage of being pre-exhausted, and head right into the next phase.  I'm going to stick to my theory of single-joint to multi-joint combos.  If you follow that pattern, you will be able to seamlessly roll into the multi-joint phase of the combo.

The video will hopefully help you.  As mentioned earlier though, this is just a fraction of what there is to know.  I can send a personal DVD to you, if you are interested in a lot more detailed ideas.

Lots of slider boards, and single-leg exercises up next. Until next time.