Tip: Tabata Front Squats
In this variation of the Tabata method, do 20 seconds of front squats, rest 10 seconds, and repeat 8 times. Good luck!
Tip: The 50-Rep Front Squat Challenge
Aim to complete 50 reps in four minutes, breaking up the sets and rest periods as needed. Work up to using your bodyweight on the bar.
Tip: Deficit Trap Bar Deadlift
Build your quads and improve your standard deadlift with this variation.
Tip: Trap Bar Deadlift 1.5's
Murder your legs with this variation. Do 1-2 sets of 8-10 reps at the end of leg day.
Tip: Close-Stance Trap Bar Deadlift
Turn this lift into a quad builder with a closer stance. Keep the hips down and chest up to keep the stress on the legs and off the back.
Tip: Bulgarian Split Squats
If you can't do your bodyweight for 6-8 reps, then it's time to bring up your single-leg strength.
Tip: Inverted Row Burnout Set
Add some weight and rest-pause style reps to your inverted rows to make this so-called sissy exercise into a real back builder.
Tip: Hands-Free Front Squat
This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.
Tip: Reverse 21 – Lateral Raise
Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.
Tip: Reverse 21s – Dumbbell Bench Press
Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.
