COMPLETE Lower Body Strength Workout

http://www.synergy-athletics.com - This workout was a quality one starting off with dynamic effort box squat on foam. Pat and I only went up to 225 and moved it as fast as possible. It was Rob's first time box squating (part of the reason we used foam) and his form got better with each set. Lee got after it even though its only his 3rd time with us.

Unfortunately we only have two atlas stones, the 260ish (I can't recall if it is in the 260 area or 270 lbs) is still pretty easy for us so I'll have to go out and get another one.

The prowler hurt.

The video was only a glimpse, let me break down the work out for you to try.
1. DE Box Squat - 8 x 3
2. Atlas Stones - 3 x 5
3. Core Circuit - DB Windmills, Side Planks, Hanging Leg Raises, and roll outs - 60 seconds of each
4. Planks 30 seconds middle, 30 each side x 3
5. Prowler Pushes Up hill - 4 x 30 yards.
6. Prowler drop set - 20 yards high bars, 20 yards low bars x 2 w/ 2 plates each side, and then the same x3 with no rest with 1 plate on each side.

I did mention in the video the surface. This driveway is a little beat up, but doesn't have many pebbles on it for the prowler to roll on. Its a tough surface to push on!

Thanks for viewing

Joe Hashey, CSCS
http://www.synergy-athletics.com




Keywords:
dynamic effort,
leg work out,
lower workout,
atlas stone,
strongman exercise,
strongman training,
box squat,
box squat form,
atlas stone form,
prowler,
prowler flu,
core training,
core strength training
ab training,
ab exercise

Category:

Sports

Tags:

• dynamic effort
• leg work out
• lower workout
• atlas stone
• strongman exercise
• strongman training
• box squat
• box squat form
• atlas stone form
• prowler
• prowler flu
• core training
• ab exercise

[ikrit273]

that was cool - thanks for posting

[jhashey]

no problem - thanks for the comments!

[SwTrojans84]

Im in really good shape and for some reason the prowler always makes me puke when theres 200 lbs on it during football practice

[jhashey]

Yea, you got that right, its a beast!

[TheCryptidKeeper]

@hockeysnipez17 I can't agree with you enough. I've brought a couple of friends of mine recently to workout with me and before it, I didn't think much of myself, I thought I was lacking..but seeing them not even be able to touch the weight I can and or keep up with me at all gave me a good chuckle XD

[hockeysnipez17]

hahahaha you dont realize how big of a guy your are until your friends are working out with you, good video non the-less

[nyblk4l]

damn i wish i had seen this during football season. great workouts to get me back in shape though. thanks for posting

[TheFlaknNator]

basshunters are beast

[GrimeXpress]

@spagnot i can do it

[nikolatesla08]

what type of sets and reps do you use?

[hashpuppy101]

fuckin 5 days of this shit and ill be set.

[runnalls]

Man what an awesome workout. I'm a little old to still play ball but I wish I had access to some atlas stones and a prowler to do that in my workouts.

Some great ideas here to add to my DE lower body days.