SUPER Lower Body Workout - Synergy-Athletics.com

http://www.synergy-athletics.com - Max Effort Lower Body Day
1. Reverse Band Box Squat - We use the box squat to neutralize the stretch shortening reflex and create static overcome by dynamic power. The band helps the lifter drive out of the hole, but leaves them with the full weight for the top 1/4 of the lift in order to take in account the body's natural strength curve.
2. Hanging Chain Bulgarian Split Squats - Unilateral movement where the chains force the body to stabilize throughout the entire motion.
3. Forward Sled Drags - Not Shown, unfortunately we loaded up the sled and broke our straps.
4. Glute Ham Bench with med ball taps. We usually use an excelerated eccentric portion, however we mixed it up with a med ball tap which forces the lifter to settle at the bottom and again drive up dynamically. The glute ham bench is a more versitale piece of equipment than most people give it credit.

Feel free to comment and ask questions. (Comments are set to approve since we train young athletes and want to keep the discussion proper!)

http://www.synergy-athletics.com

- Joe Hashey, CSCS -




Keywords:
reverse band squat,
box squat,
bulgarian split squat,
bss exercse,
chain training,
unstable training,
glute ham bench,
glute ham raise,
GHR,
football training,
wrestling strength

Category:

Sports

Tags:

• reverse band squat
• box squat
• bulgarian split squat
• bss exercse
• chain training
• unstable training
• glute ham bench
• glute ham raise
• GHR
• football training
• wrestling strength

[DDBZY13]

With Band Training, could this idea be used in other leg exercises such as leg curls & extensions?

[jhashey]

You could hook up bands to assist the weak points or resist the strong points during the motion on leg curls. Bands themselves can be used for curls if hooked on a power rack.

I'm not a fan of extensions, but it is possible to use them there.

[ragnorak642]

whats the song? good workouts

[jhashey]

Thanks, its Avenged Sevenfold - Afterlife.

[Parrochito]

Interesting exercises.

[b1zfhd97]

Nice... that's *MY* ME day... without the bands and chains...