Power Squats - View*
The word power in this instance refers to powerlifting style squats and is an excellent movement for the posterior chain. Hold the barbell low on the back. Think about sitting backwards when descending. Very little knee flexion takes place in this type of squat. The shins remain vertical. Be sure to keep the back tight and arched.
When performing this exercise utilize a 3 second negative with a 2 second pause immediately following the negative. Think explosion when performing the concentric phase of the movement. Perform 4 sets of six reps each; rest for 90 seconds between sets and between the last set of squats and the first set of the Split Squats.
* Barbell Full Squat Shown
Front Split Style Squat - View
This is basically a lunge while holding the bar in the same position as it would be if a person were performing a front squat. Incorporate the same tempo of movement as with the power squat. Perform 2 sets of 8 reps each for each leg; rest for 90 seconds between sets and between the last set of front split squats and single-leg deadlifts.
Single Leg Deadlift - View
This exercise requires a tremendous amount of stability, so unless you're a real pro, begin with a very light weight. A step or block is fine on which to place the back leg. Be sure to remain aware of the lower back position. Do not round the lower back, but remain upright! Perform 2 sets of 8 reps each (with each leg)
Lateral Step-Up - View
Begin by standing sideways beside a step or any type of elevation. Step laterally up on to the step. Begin the movement by stepping up with the weaker leg. Do not bend at the waist. As in the deadlift, posture remains upright. Perform 2 sets of 8 reps for each leg; rest 90 seconds between sets and between the last set of step-ups and the first set of lying hip extensions.
Lying Hip Extension Using A Cable - View
Begin by lying face up on the ground with your head close to the cable and your body parallel to the attachment. Put an ankle strap on your ankle and attach the cable to the strap. With a slight bend in the knee pull the ankle to the ground. You will probably need a partner to help you get into this position.
Use a 3-second negative followed by a 2-second pause, then explode through the concentric phase. Perform 2 sets of 8 reps for each leg; rest for 90 seconds between sets and between the last set of lying hip extensions and the first set of Good Mornings.
Good Mornings - View
Using the arched back version, bend over at the waist keeping the back tight and arched until you reach a 35-45 degree angle. If you can go farther while keeping the back arched go for it, but make sure you don't lose proper form. Perform two sets of 8 reps each and rest for 90 seconds between sets. Coaching Instructions: When first doing this workout, begin very slowly. The initial goal is to perfect movement patterns before using heavy loads. Do the two sets of one exercise then go on to the next. As always, nutrition and sleep must be optimal before maximum muscular growth can occur in this or any other routine.