The remaining five core lifts are considered Tier 2. These are the movements that truly develop athleticism and contribute to a well-rounded lower body workout. In this section, we’ll look at some quick examples of progression for each of these lifts:
These movements (and their variations) are programmed into each workout because they train multi-directional movement, build change of direction strength and speed, and develop general fitness.
GLUTE BRIDGE (Hip Extension)
While the Deadlift, Squat, and Lunge activate the glutes, the Glute Bridge (and its variations) destroy the glutes without creating an additional load on the lower back. Especially important with today’s sedentary society for both adults and children, the glutes tend to be underactive and lead to tight hips. This can create an environment of lower back pain and weak core stability and strength.
Glute Bridge Variations
LEG CURL (Knee Flexion)
While the Deadlift, Squat, and Lunge activate the hamstrings, they do so primarily at the hip. For complete hamstring development, you must have exercises that strengthen the hamstring at the knee as well.
Leg Curl Variations
BACKWARD SLED PULL (Leg Extension)
While the Squat and Lunges work the Quads (especially the Front Squat and Short Step Lunge variations), leg extension exercises hammer your vastus medialus obliquus (or VMO). Also known as the “teardrop” muscle, the VMO is a key muscle in knee stabilization. More strength in the VMO means more knee stability which means pain-free knees!
Backward Sled Variations
JUMP
Jumping is the foundation of athleticism, building the body up for movement, deceleration, acceleration, and change of direction. It also works to develop the ability to absorb force or decelerate (as that motion always precedes accelerating or moving in another direction).
Jump work, also known as plyometrics, will be found early in a workout, or else will be paired with a strength exercise in what is called Post-Activation Potentiation (PAP).
Jump Progression
You must be able to decelerate (land) properly before you can accelerate (take off). With that in mind, we follow this progression path when building a jump foundation in a new lifters.
SPRINT/CONDITIONING
As our bodies get older, it becomes increasingly vital to incorporate some level and type of sprint and/or conditioning activity. While is certainly not a good idea to attempt the sprints you used to do at the end of high school football practice, it is still possible to build your body up and maintain your progress. back up. Progression and accumulation are the two keys to building up conditioning for older athletes, as well as newer, less experienced athletes.
Progression means starting slow and building up, as well as starting simple and gradually increasing complexity. Accumulation means building on your progress from day to day, week to week, and month to month, staying consistent and dedicated.
Master Trainer Vern Gambetta best described a master’s athlete progression: “Think of training as climbing a staircase. To get to the next step, you must negotiate the one before it. Each succeeding step builds upon the previous one. Climbing the staircase may take longer with a novice athlete, which is why it’s important to not take a step back. Older athletes should be encouraged to continue training, even if they switch the activity or emphasis.”
Benefits of Conditioning
Sprint and Conditioning Exercises
Your choice of conditioning activities should be based on safe, less taxing exercises than regular, flat ground sprints. They should also require less preparation, warm up and technique.
Remember the basics of progression: start simple and build to complex. This means keeping your volume (time or distance) low at the start, and working your way up.
HIP ABDUCTION AND ADDUCTION
Despite hip abduction (glutes) and hip adduction (groin) exercises being just as important as any other exercise type for developing a strong lower body, I did not include them in my Tier 1 or Tier 2 This is because these muscle groups are already being activated during any single leg exercise.
In particular, the hip abductor (glutes) muscles are being worked whenever you add a mini-band or Sling Shot to your Squat and Glute Bridge exercises, while hip adductor (groin) muscles help balance and stabilize the knee during single leg exercises. Therefore, to create a well-rounded lower body, you need to consider adding specific hip abduction and hip adduction exercises.
Hip Abduction Exercises
Hip Adduction Exercises
Note: All the above can be repeated with a Sling Shot for stronger people or those looking for a more challenging workout.
