LOWER BODY ROTATION: DAILY WORKOUTS 3-WEEK PROGRAM

LOWER BODY ROTATIONS: DAILY WORKOUTS

This program makes use of daily undulating periodization (also known as non-linear periodization), and rotates through three key aspects of developing strength, power, and size:

Max effort (Strength). This involves heavy strength lifts (Squat, Dead-lift, and Lunge) in sets of 3–8 reps.
Dynamic effort (Power). These are your standard fast and powerful lifts (Snatch, Jerk, Clean, and Jumps), using moderately heavy weighs in sets of 3–5 reps.
Repetition effort (Size). These are high volume exercises, using sets of 10–15 reps.

This workout protocol is followed by a weekly program, to allow for both drop-in workouts to spice up your routine, as well as more fully fleshed-out programs for a more comprehensive set-up. This is a very structured program, and you will find yourself doing the same exercises (movements) each week, but with a different focus provided on a daily basis.

PROGRAM NOTES

You can easily shift to a two day a week program and extend the program to four weeks if three days a week is too much volume for your legs.
Periodization programs help train your body parts more frequently, which means bigger muscles. It also helps eliminate the ruts we fall into, avoiding the “3 sets of 10 reps” pitfall.

LOWER BODY ROTATION: DAILY

WEEK 1

Workout #1

Dynamic Warm-Up: Activate

Single Leg Calf Raise - 2 sets of 20 reps each leg

Mini Band or Sling Shot Lateral Walk - 2 sets of 20 reps

Dynamic Warm-Up: Mobilize

Band Overhead Squat Pattern - 2 sets of 12 reps

Kneeling Thoracic Rotations - 2 sets of 8 deep breaths each side

Max Effort

Barbell Front Squat - 5,5,5

Dynamic Effort

Body Weight Lunge Jumps - 5,5,5 each leg

Repetition Effort

Barbell RDL - 10,10,10,10

Assistance Exercises

Machine Leg Curl - 10,10,10

Single Leg Hip Thrust - 10,10,10 reps each leg

Notes: Circuit the warm-up exercises. For Body Weight Lunge Jumps, lunge down, jump up and switch feet. Land, stabilize, and jump again.

LOWER BODY ROTATION: DAILY

WEEK 1

Workout #2

Dynamic Warm-Up: Activate

Single Leg Calf Raise - 2 sets of 20 reps each leg

Mini Band or Sling Shot Lateral Walk - 2 sets of 20 reps

Dynamic Warm-Up: Mobilize

Band Overhead Squat Pattern - 2 sets of 12 reps

Kneeling Thoracic Rotations - 2 sets of 8 deep breaths each side

Dynamic Effort

Barbell Back Pause Squat - 5,5,5

Repetition Effort

Dumbbell Bulgarian Squat - 10,10,10,10 reps each leg

Max Effort

Hex Bar Deadlift - 5,5,5

Assistance Exercises

Machine Leg Extension - 12,12,12

Dumbbell Cossack Squat - 8,8,8 reps each side

Notes: Circuit the warm-up exercises.

LOWER BODY ROTATION: DAILY

WEEK 1

Workout #3

Dynamic Warm-Up: Activate

Single Leg Calf Raise - 2 sets of 20 reps each leg

Mini Band or Sling Shot Lateral Walk - 2 sets of 20 reps

Dynamic Warm-Up: Mobilize

Band Overhead Squat Pattern - 2 sets of 12 reps

Kneeling Thoracic Rotations - 2 sets of 8 deep breaths each side

Repetition Effort

Yoke Bar Squat - 10,10,10,10

Max Effort

Barbell Walking Lunges - 5,5,5 each leg

Dynamic Effort

Hex Bar Deadlift - 5,5,5

Target 50–60% of previous Hex Bar Deadlift.

Assistance Exercises

Slider Leg Curl - 12,12,12

Bench Single Leg Glute Bridge (foot on bench) - 10,10,10 reps each leg

Notes: Circuit the warm-up exercises. Replace Yoke Bar Squat if needed.

LOWER BODY ROTATIONS: DAILY WEEK 2

In this second week, we increase to sets of 3 for each max effort exercise. An additional fourth set is added for all dynamic effort exercises, while the repetition effort and assistance work remains the same. Finally, a new set of activation and mobility exercises are programmed.

LOWER BODY ROTATION: DAILY

WEEK 2

Workout #1

Dynamic Warm-Up: Activate

Dead Bugs - 2 sets of 10 reps each side

Single Leg Glute Bridge - 2 sets of 20 reps each leg

Dynamic Warm-Up: Mobilize

Bretzel Stretch - 2 sets of 5 deep breaths each side

Band Overhead Squat Pattern - 2 sets of 12 reps

Max Effort

Barbell Front Squat - 3,3,3,3

Dynamic Effort

Body Weight Lunge Jumps - 5,5,5,5 each leg

Repetition Effort

Barbell RDL - 10,10,10,10

Assistance Exercises

Machine Leg Curl - 10,10,10

Single Leg Hip Thrust - 10,10,10 reps each leg

Notes: Circuit the warm-up exercises.

LOWER BODY ROTATION: DAILY

WEEK 2

Workout #2

Dynamic Warm-Up: Activate

Dead Bugs - 2 sets of 10 reps each side

Single Leg Glute Bridge - 2 sets of 20 reps each leg

Dynamic Warm-Up: Mobilize

Bretzel Stretch - 2 sets of 5 deep breaths each side

Band Overhead Squat Pattern - 2 sets of 12 reps

Dynamic Effort

Barbell Back Pause Squat - 5,5,5,5

Repetition Effort

Dumbbell Bulgarian Squat - 10,10,10,10 reps each leg

Max Effort

Hex Bar Deadlift - 3,3,3,3

Assistance Exercises

Machine Leg Extension - 12,12,12

Dumbbell Cossack Squat - 8,8,8 reps each side

Notes: Circuit the warm-up exercises.

LOWER BODY ROTATION: DAILY

WEEK 2

Workout #3

Dynamic Warm-Up: Activate

Dead Bugs - 2 sets of 10 reps each side

Single Leg Glute Bridge - 2 sets of 20 reps each leg

Dynamic Warm-Up: Mobilize

Bretzel Stretch - 2 sets of 5 deep breaths each side

Band Overhead Squat Pattern - 2 sets of 12 reps

Repetition Effort

Yoke Bar Squat - 10,10,10,10

Max Effort

Barbell Walking Lunges - 3,3,3,3 each leg

Dynamic Effort

Hex Bar Deadlift - 5,5,5,5

Target 50–60% of previous Hex Bar Deadlift.

Assistance Exercises

Slider Leg Curl - 12,12,12

Bench Single Leg Glute Bridge (foot on bench) - 10,10,10 reps each leg

Notes: Circuit the warm-up exercises. Replace Yoke Bar Squat if needed.

LOWER BODY ROTATIONS: DAILY WEEK 3

In Week 3, we keep the same number of reps and sets for all dynamic effort exercises and assistance work. However, we add Reverse Pyramid Sets for the max effort exercises, and include PSD sets for the repetition work. Finally, a new set of activation and mobility exercises are programmed.

Reverse Pyramid Training (RPT) is a “top-down” approach to strength training. It is a style of training where you perform your heaviest set earlier in the workout when you’re fresher and then “pyramid” down to lighter weights. As such, this style of training absolutely requires a solid warm-up.

PSD sets utilize three old-school bodybuilding techniques: a pre-exhaust set, a traditional strength set, and a mechanical drop set, with no rest between exercises.

Pre-Exhaust Set: An isolation or simpler version of the following strength exercise to “prime the pump” and create muscle damage.
Strength Set: A basic, compound exercise (Squat, Deadlift, Lunge) programmed for maximum mechanical tension.
Mechanical Drop Set: Shifting to an “easier” body angle than either the pre-exhaust or strength exercise while extremely fatigued allows for variety and more metabolic stress.

LOWER BODY ROTATION: DAILY

WEEK 3

Workout #1

Dynamic Warm-Up: Activate

Light Kettlebell or Power Block Dumbbell Ankle Circles - 2 sets of 8 circles in each direction per ankle

Lateral Banded Bulgarian Squat - 2 sets of 12 reps each leg

Dynamic Warm-Up: Mobilize

Floor Medicine Ball Thoracic Rotations - 2 sets of 8 deep breaths each side Lateral Banded Lunge Stretch - 2 sets of 10 reps each side

Max Effort

RPT Barbell Front Squat

Set 1: 5 reps at 80% max weight

Set 2: 6–8 reps at 70% max weight

Set 3: 6–8 reps at 60% max weight

Dynamic Effort

Body Weight Lateral Lunge Jump - 5,5,5 each leg

Repetition Effort

PSD Posterior Chain - 2–3 sets

Kettlebell Hip Thrust - 12 reps

Barbell RDL - 6 reps

Kettlebell Hip Thrust - 20+ reps

Assistance Exercises

Machine Leg Curl - 10,10,10

Single Leg Hip Thrust - 10,10,10 reps each leg

Notes: Circuit the warm-up exercises. Build up slowly and carefully to 80% for the first set of the RPT Max Effort exercise. For Body Weight Lateral Lunge Jumps, lunge down, jump laterally (sideways) and switch feet. Land, stabilize, and jump again in the other direction.

LOWER BODY ROTATION: DAILY

WEEK 3

Workout #2

Dynamic Warm-Up: Activate

Light Kettlebell or Power Block Dumbbell Ankle Circles - 2 sets of 8 circles in each direction per ankle

Lateral Banded Bulgarian Squat - 2 sets of 12 reps each leg

Dynamic Warm-Up: Mobilize

Floor Medicine Ball Thoracic Rotations - 2 sets of 8 deep breaths each side Lateral Banded Lunge Stretch - 2 sets of 10 reps each side

Dynamic Effort

Barbell Back Pause Squat - 5,5,5,5

Repetition Effort

PSD Quads - 2–3 sets

Dumbbell Goblet Squat - 12 reps

Dumbbell Bulgarian Squat - 6 reps each leg

Dumbbell Goblet Squat - 15+ reps

Max Effort

RPT Hex Bar Deadlift

Set 1: 5 reps at 80% max weight

Set 2: 6–8 reps at 70% max weight

Set 3: 6–8 reps at 60% max weight

Assistance Exercises

Machine Leg Extension - 12,12,12

Dumbbell Cossack Squat - 8,8,8 reps each side

Notes: Circuit the warm-up exercises. Build up slowly and carefully to 80% for the first set of the RPT Max Effort exercise.

LOWER BODY ROTATION: DAILY

WEEK 3

Workout #3

Dynamic Warm-Up: Activate

Light Kettlebell or Power Block Dumbbell Ankle Circles - 2 sets of 8 circles in each direction per ankle

Lateral Banded Bulgarian Squat - 2 sets of 12 reps each leg

Dynamic Warm-Up: Mobilize

Floor Medicine Ball Thoracic Rotations - 2 sets of 8 deep breaths each side Lateral Banded Lunge Stretch - 2 sets of 10 reps each side

Repetition Effort

PSD Squat - 2–3 sets

Machine Leg Extension - 15 reps

Yoke Bar Squat - 5 reps

Machine Leg Extension - 20+ reps

Max Effort

RPT Barbell Walking Lunges

Set 1: 5 reps at 100% max weight

Set 2: 6–8 reps at 85% max weight

Set 3: 6–8 reps at 70% max weight

Dynamic Effort

Hex Bar Deadlift - 5,5,5,5

Target 50–60% of previous Hex Bar Deadlift.

Assistance Exercises

Slider Leg Curl - 12,12,12

Bench Single Leg Glute Bridge (foot on bench) - 10,10,10 reps each leg

Notes: Circuit the warm-up exercises. Build up slowly and carefully to 100% for the first set of the RPT Max Effort exercise. Replace Yoke Bar Squat if needed.