The workout takes roughly an hour and a half to 2 hours depending on how many breaks you will take. Followed by a medium intensity polymeric workout.
Squats: 1X15 and 2X10
Dead Lift: 3X10
Single Leg Extension: 3X10 (This is your break from the more strenuous lifts but take your time and make it burn)
Straight Leg Dead lift: 2X15
Step Ups: 3X10
Knee Curls: 3X10
1 and ½ Squats: 2X10
Click HERE for a printable log of this workout!
Most of these lifts are self-explanatory. But I have a few personal beliefs on a couple of them.
Your back should be arched upward to help keep you balanced. Toes should be facing straight ahead with your feet a little more then shoulder length. Most people think that making your legs go parallel to the ground gets a good workout, but I like to go as far into the hole as possible. By the hole I mean, your butt as close to the floor as possible without falling down.
1 And 1/2 Squats
One and a half squats are the same as a normal squat but instead of coming up all the way you come up half way and drop back down and then come up all the way. Make sure you do this workout every other day alternating between this and an upper body workout. I would appreciate if someone would review this article and tell me about results.