- 10-22-2012, 01:14 AM
- 10-22-2012, 01:48 AM
Once min, twice max IMO..
Try adding in deads on back day for residual leg work if u want to.. I would also not neglect adductor and abductor work. Straight leg deads r great for the hams as well.
U could consider splitting up quads and hams as well. All depends on goals and recovery.. Play around and never let your body get used to a 'routine'
- 10-22-2012, 05:09 PM
should and could will give you different answers. i am a fan of twice a week on most things. but if you have the time then 3-4 days can work as long as intensity and volume are balanced to match the frequency.you can call me "ozzie" for short.
10-22-2012, 05:28 PM
10-22-2012, 05:53 PM
I just usedthis program to help strengthen my glutes and hip flexors to alleviate lower back pain and hamstring tightness. I used it for 4 weeks. After week 2 I felt amazing.Originally Posted by phoenixx
Sumo db squat- 3x12-15
Glute ham bridges superset with rear leg elevated split squat 3sets of 12-15
Overhead squat - 3 sets of 6-8
Trap bar deads- 1 warn up x15, 2 setsx 12,10
Finished off with a set or two of hyper extensions
Standing and seated calf work 3 sets each
Then wednesday I did
Gh bridge superset rear leg el split squat 3x15
Reverse bb lunges superset with bodyweight squats on a bosu ball 3x6 each leg (15 squats)
Single leg bb deadlifts-2x 12-15
Leg curls/extensions superset
Leg press calf/donkey calf superset
And I did my upper body work on tues/thurs/fri
10-22-2012, 11:08 PM
10-22-2012, 11:21 PM
Yea you can't. You do your compounds twice a week and can separate isolations on those two days ideallyOriginally Posted by asooneyeonig
10-22-2012, 11:54 PM
10-23-2012, 12:03 AM
Lol. I forgot to write I do my OH squats on aOriginally Posted by phoenixx
Bosu ball turned upside down with a 45lb bar. Your focus should be on going as deep as u can and opening up your hips, it's a mobility exercise, NOT strength in this case.
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