Workout of the Week 16

Dynamic Effort Lower (DE Lower)

Starting next week I’m going to be sending out the workout of the week every Wednesday. Today’s one hit wonder is going to be a lower body day. It’s more of a strength emphasis lower body day than anything with a kettle bell circuit to get the juices flowing.

The box squat percentages should be taken from your best back squat. Use a box height that’s right about parallel. If you’d like to sub out the box squats for just extra back squats, go right ahead. It’s your world, i’m only living in it.

Make sure on the SLDL to keep your hips high right at the get go. We want to minimize leg drive off the floor and really load the posterior and low back on these. Start with an aggressive arch in the upper/mid back. Your chest and sternum should be pointed up and eyes should be forward. DO NOT look down!

Stiff leg deadlift, do this but with even more arch in the upper back. Make your chest big and proud at the start of the movement.

The more you extend in this position the better you’ll hold it throughout the movement and you’ll apply external torque through the floor with your back arched. For the hollow holds, set a 2:30 timer. If you need to rest, pause the timer for 10-20 seconds, then continue. Repeat this until all the 2:30 is winded down. This is a great method to accumulate volume for isometrics.

Hollow Holds

As always, if you got questions I got answers. Shoot me a message or drop a question in the weekly flex chats.