Try one legged squats. Either holding the free leg out or putting it on a chair or something. One legged wall squats might be an idea? I'd rather do sets of 5 reps one leg then 100 regular squats with no weight.
Goblet squats Split squats/lunges Wall sits Box/seat/bench jumps Cleans (with kettle bell, tricky but can be done)
Hope these help. Start light, form over function especially with the cleans. :-)
Squats squats and more squats. Get a bench that has the leg thing so you can do extensions and the hamstring thing.
Some days I just get tactical and do squats until I puke. And then a wallsit to failure.
Wall sits are so brutal especially when you're about to hit failure - but so satisfying as well.
This morning's lower Anterior chain part of the workout went:
warm up: Banded butterflies a couple sets until they got warm
Single leg weighted lunge - no rest between each set just move onto other leg 1 min. rest alt bench lunges- keep going until you find yourself pausing at the bottom then you've lost form and are done. a min. rest Plyo running lunges - as many as your got
Did upper posterior chain here
Finisher: bodyweight squats, as many as you can go in 4 minutes. I only got 101.
Tomorrow is a rest day, Thursday is posterior leg day, Friday a different anterior leg, Saturday off, Sunday the posterior chain workout I did yesterday, Monday the anterior chain I just wrote out... on and on it goes all month until the split changes.
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