Lower workout PDF.compressedDCF Audited 2016 FS. kjbkjb ljb k/nj/ln/lnlnl/nlnlnewwOHCD BJJOEKDBCJS HJOKLMDE NBSKM ,DNBWD,SL DC.KLMS X,BSLKMD C.SMD,WBS MC.JBEDC/NDCP/MDSCNDLSDSNVLJDSNVLDNVSP/DSVNP/KDS. PDF

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DCF Audited 2016 FS. kjbkjb ljb k/nj/ln/lnlnl/nlnlnewwOHCD BJJOEKDBCJS HJOKLMDE NBSKM ,DNBWD,SL DC.KLMS X,BSLKMD C.SMD,WBS MC.JBEDC/NDCP/MDSCNDLSDSNVLJDSNVLDNVSP/DSVNP/KDS....

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LOWER&W ORK OUT &

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JEREMY ETHIER’S

“L O W E R” W O R K O U T ! !

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//&WEEKLY&ROUTINE& & MONDAY&–&UPPER& TUESDAY&–&LOWER& WEDNESDAY&–&REST& THURSDAY&–&UPPER& FRIDAY&–&LOWER& SATURDAY&–&REST& SUNDAY&-&REST& ! ! ! !

This%upper/lower%split%is%designed%to%be%performed%4x/week.%The% lower%body%workout%featured%in%this%PDF%can%be%used%for%one%of% the%“lower”%days.%I%will%provide%recommendations%for%the%other% “lower”%day%as%well.%% ! ! !

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//&LOWER&BODY&WORKOUT&& &

EXERCISE& Barbell Back Squat Romanian Deadlift Bulgarian Split Squat Glute Ham Raise (or Swiss Ball Leg Curl Alternative) Standing Single Leg Calf Raises (Weighted) Seated Calf Raises

SETS& REPS&

REST&

3-5 2-4 2-4 2-4

6-8 2-3 minutes 8-10 2 minutes 6-10 2 minutes 8-12 2 minutes

2-4

6-10 1-2 minutes

2-4

10-15 1-2 minutes

*Beginner should stay at the lower end of the sets range (e.g. 2-3 sets) whereas more intermediate lifters can use the higher end of the range (e.g. 4 sets). & & & & & & !

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//&EXERCISE&TIPS& !

Barbell&Back&Squat&  Step&1&-&Setup:!!Grab!the!bar!with!an!overhand!grip!slightly!wider!than!shoulderwidth.!Unrack!the!bar!and!set!up!your!squat!by!placing!your!feet!around!shoulderwidth!apart!(or!slightly!wider)!with!your!toes!pointed!slightly!outwards.! ! Step&2&-&Descent:!Move!your!hips!back!while!bending!your!knees!to!squat!down.! Your!knees!should!be!inline!with!your!toes!on!the!way!down,!and!the!pressure! should!be!kept!in!the!heels!of!your!feet.!Avoid!creeping!up!on!your!toes!or! collapsing!your!knees!inward.!Keep!your!lower!back!neutral!(straight)!throughout.! ! Step&3&-&Depth:!Squat!down!until!your!hips!are!just!below!your!knees.!If!you!lack! the!mobility!to!do!this,!then!thighs!parallel!to!the!floor!is!sufficient.! ! Step&4&-&Ascent:!Squat!back!up!by!pushing!through!your!heels.!Keep!your!knees! inline!with!your!toes!by!thinking!about!“spreading!the!floor!apart”!with!your!feet.! !! !

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Romanian&Deadlift& *If!you!choose!to!only!perform!the!Romanian!deadlift!in!your!weekly!routine! instead!of!also!performing!conventional!deadlifts!on!another!(lower!or!upper)! day,!I’d!suggest!adding!in!rack!pulls!(above!the!knee)!to!one!of!your!“upper”!days! to!maximize!back!thickness! & Step&1&–&Setup:!Grab!the!bar!with!an!overhand!grip!slightly!wider!than!shoulderwidth.!Place!your!feet!shoulder-width!apart.!Lift!the!weight!into!the!starting! position.! ! Step&2&–&Descent:!Lower!the!weight!by!keeping!your!knees!relatively!straight! (they!can!slightly!bend)!and!“hinging”!at!the!hips.!You!do!this!by!pushing!your!hips! back!and!simply!bending!at!the!hips!such!that!your!upper!body!becomes!more! parallel!with!the!ground.! & Step&3&–&Depth:!!Slowly!lower!the!bar!to!around!shin-level,!or!as!low!as!you!can! while!keeping!your!back!straight!and!your!knees!relatively!straight!-!this!will!vary! for!everyone!depending!on!your!hamstring!flexibility.! ! Step&4&–&Ascent:!Contract!your!hamstrings!and!glutes!to!lift!the!weight!up!back!to! the!starting!position.! &

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Bulgarian&Split&Squat& & Step&1&–&Setup:!Place!your!rear!foot!on!bench!or!any!elevated!platform,!while! holding!a!pair!of!dumbbells!or!carrying!a!weighted!bar!on!your!back.!Your!front! foot!should!be!positioned!relatively!closer!to!the!bench!to!target!the!quadriceps! or!positioned!further!away!from!the!bench!to!target!the!hamstrings%and%glutes.% % Step&2&–&Descent:!Descend!by!lowering!your!back!knee!towards!the!ground!and! bending!the!front!leg.!If!your!goal!is!to!target!the!quadriceps!more,!the!knee! should!track!forward!but!should%not!track!too!far!in!front!of!the!toes.!Whereas!if! your!goal!is!to!target!the!hamstrings/glutes!more,!your!shin!should!remain! vertical!as!you!descend.!Don’t!excessively!lean!forward!as!you!descend.! ! Step&3&–&Depth:!Lower!yourself!until!you!reach!about!parallel!or!just!under!(or! however!low!your!mobility/balance!enables!you!to!go).!! ! Step&4&–&Ascend:!Ascend!by!using!the!muscles!in!your!front!leg!to!push!yourself! up.!Keep!your!front!knee!inline!with!the!direction!of!your!toes!as!you!push!up.! Keep!a!neutral!(straight)!back!throughout.! !

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Glute&Ham&Raise& & See!my!Instagram!video!for!a!visual!tutorial!of!the!glute!ham!raise:! https://www.instagram.com/p/BhRtf7anAjR/?taken-by=jayethierfit! !

Main!points:! - Keep!your!head,!back,!and!hips!inline!throughout!each!rep.!You!will!be! descending!by!straightening!your!legs!and!then!ascending!by!bending!your! knees! - Don’t!hinge!(bend)!your!hips!during!the!movement!and!don’t!excessively! round!or!arch!your!back! - Set!the!foot!plate!closer!to!make!it!more!difficult,!or!set!it!further!to!make!it! easier! ! !

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//&PROGRESSIVE&OVERLOAD&SCHEME& ! The!scheme!we!will!use!is!called!a!“double!progression!method”,!and!is!as! follows:! ! “If%the%rep%range%provided%is%let’s%say%6-8%reps,%once%you%can%comfortably% perform%3%sets%of%8%reps%with%a%certain%weight,%increase%the%weight%(e.g.%5% lbs)%next%week%and%try%to%perform%3%sets%of%6%reps%with%this.%If%you%fail,%drop% the%weight%down%again%but%if%you%succeed%then%you%keep%trying%to%improve% until%you%get%to%3%sets%of%8%reps%again%with%the%heavier%weight.%At%this%point% you%repeat%the%cycle%by%adding%weight%again%and%going%back%down%to%6% reps.”% ! You!will!be!able!to!do!this!successfully!and!progress!well!by!using!this!scheme.! However,!keep!in!mind!that!the!rate!of!your!progressions!will!slow!down! overtime.!So!don’t!be!discouraged!if!eventually!you’re!only!able!to!progress!by!a! rep!or!two!each!week!(or!simply!able!perform!the!same!reps!but!with!better! form).! ! !

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//&EXERCISE&ALTERNATIVES& ! Here,!I’ll!suggest!some!alternatives!for!each!exercise!listed!in!the!above! workout!so!that!you!have!something!to!work!with!for!your!second!lower!body! day!during!the!week.!! ! 1) Barbell!Back!Squat! - Barbell!front!squat! - Leg!press!(decline)! - Goblet!Squat! ! 2) -

Romanian!Deadlift!(Barbell)! Conventional!deadlift! Dumbbell!Romanian!deadlifts! Stiff-legged!deadlifts! Good!mornings!

! 3) Bulgarian!Split!Squat! - Forward!OR!reverse!lunges! - Step-ups! ! 4) Glute!Ham!Raise! - Swiss!ball!leg!curls! - Nordic!curls! - Lying!machine!leg!curls! !

Hope%you%guys%enjoy%the%tips%and%found%them%useful!%Thanks%for% showing%your%support%by%downloading%the%PDF%and%subscribing%to%my% blog.%I’ll%continue%sending%you%guys%useful%tips,%PDFs,%and%updates% regarding%my%channel/blog.%I’d%also%really%appreciate%it%if%you%followed% me%on%my%social%media%platforms%listed%below!%Cheers!% % @jayethierfit&(https://www.instagram.com/jayethierfit/&)&

& https://www.facebook.com/Jeremyethierfit/!! !

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