Workout of The Week 12/28/15: Wheel in The New Year

    Pre-note: First and foremost, I hope all of you had a blessed Christmas and I wish you a happy new year to-be. Now, let’s get down to business Face it, the holiday season put a damper on your physique. Multiple days of drinking, lounging, and stuffing your face has you feeling “fluffy”, for lack of better words (although I can think of a few). You could loath your current situation, and constantly remind yourself of the weight you’ve gained, or you could see it as a boost, almost as a challenge per-say. Extra calories and extra weight aren’t always a bad thing, in fact, they can lead to exceptional muscle and strength increases. So why not capitalize on this silver lining? What a better way to begin this challenge and this new year than a killer leg day.


Cardiovascular machine- 5min-10min: I would suggest a bike on a moderate resistance, since peddling places a greater amount of focus on the quads/hamstrings. Do not go overboard, because you do not want to hinder your lifting performance.

Dynamic/mobility routine- 5-10 minutes: This routine should consist of multi-joint, large muscle group movements that favor/mimic that of the workout below. You should work on passive motions in the joints to a range of motion close to functional limits. Remember, this should be moderately intense, do not go overboard. Examples of this warm up can be found at the bottom of the page.

Light warm-up sets- 2-3 sets of 10-15 reps with very moderate weight. This will familiarize the movement, and bring blood to the lower body.


 Volume squats: 3×20; 180s rests

Set-up: This is a basic squat in terms of set up.You will need a squat rack, and a barbell. Do not feed your ego, or you will be checked real quick! Feet just wider than shoulder width, or wider if you have low hip or hamstring flexibility.squats

Execution: Brace your core and exhale the air, the more rigid your mid-section, the better. Begin the movement in your hips, followed by movement in your knees. Allow torso to lean slightly forward in order to distribute weight into your mid-foot. Make sure your spine stays neutral, and you avoid an excessive pelvic tilt (hip tilt) in either direction. When your upper leg is parallel with the floor, explode drive through the legs, with an emphasis in a hip thrust.

Tips: The squat is a highly technical lift, which varies between people depending on body structure, flexibility, and muscular balance. The bar

squat bar.jpg
I-1 Posture w/ bar position: line determines where weight should be distributed (notice mid foot)

position can also be a determinant in the mechanics (see image i-1).






Bulgarian split squat: 3×15; superset with next lift

Set-up: You will need a platform or bench to place your back foot on. Use a shorter platform if you have tight quad muscles, and a taller platform if your quads are more flexible. You may use a barbell or dumbbells. I personally like using a barbell so you can focus on your legs, and not your arms as well. However, if you have bad balance, I would advise dumbbells.

Execution: This is where things get tricky. Begin by facing away from the platform/bench, while standing 1.5 or 2 feet away. With confidence, raise one of your legs backward until your foot can be placed on the platform.

Split squat

While keeping your body weight solely in the leading leg (remember the back foot is only for balance). Begin the movement with a squat movement that sits back towards the bench, this will keep your knee from moving past your front foot. Then drive through the middle of your foot, and your hips. Stop just before lockout.


Tips: Much like squatting, this movement requires balance, technique, and balance. Do not lockout your knees at the top of the motion; instead, keep the motion continuous throughout the set. If done right, you will feel the focus in your glutes and hamstrings.

High-and-wide leg press: 3×15; 2.5min. rest

Set-up: You will need a leg press machine. Place your feet close to the top of the sled and fairly wide, with toes pointed out at a slight angle. Place less weight than you normally do, and even less if you are one to load it excessively.

Execution: After releasing the clamps, slowly lower the weight towards your body, with the weight placed into your heels. Place a mental

leg press.jpg
High and wide leg press (notice foot position)

emphasis in your hamstrings and glutes, while going into a controlled deep range of motion. Then press in the same fashion, focusing on the drive being generated from those muscles as well.


Tips: Your flexibility may limit how high you place your feet. Test this by examining your hips during the bottom of the movement. If they curl forward, you may need to place your feet lower. Also, I find grasping your hamstrings with your hands helps to mentally emphasize the hamstring focus.

DB RDL (straight leg dead lift): 3×20; 120s rest

Set-up: Grab two dumbbells, and find an open area in the gym. Feet should be shoulder width, or closer. I prefer using a belt to help and keep the lower back neutral.

Execution: While standing with your weight in your heels, and knees slightly bent, begin to bend over with the motion coming from your hips only (do not round back). Bend until you feel a stretch in your hamstrings as if you were reaching for your toes, or the point just before your back

db rdl.jpg

would roll. Then move back up, emphasizing the movement from a hip drive. The dumbbells should hang in your relaxed arms, and kept as close to your body as possible for the entire motion.


Tip: As mentioned before, keep the dumbbells close to the body. I prefer to slowly bend, emphasizing the stretch in the hamstrings. I find keeping the head upright, so that you make eye contact through a mirror during the motion can help keep the spine neutral.

Standing hamstring curl on the leg ext. machine: 3×15; 120s

Set-up: You will need a leg extension machine, and a 25lbs plate. Set the weight the lowest setting at first, and adjust as needed. Place the 25lb plate on the ground for the non-working leg to stand on. This keeps the working leg elevated to avoid dragging during the motion.

Execution: stand facing

leg curl b

leg curl

towards the machine (should feel backwards), between the foot pad and the seat pad. While bracing for balance, curl the ankle upward, and bending the knee while flexing

the hamstring. Keep the hips relatively straight during the curl, do not excessively lean forward. Inhale on the eccentric motion, and exhale on the concentric.


Tips: This is a squeeze focused lift, so hold the squeeze for 1-2s at the top of the rep each time.You may need to set the foot pad to its lowest setting. Also, you may find that even the lowest weight is still too hard. Don’t worry, that’s just a new goal to work for!

This concludes the workout


  • Do 1-2 stretch variations for each major body part
  • 3-5 repetitions per stretch
  • 10-20s second hold each
Legs, Groin & Hips Stretches 001
Click to enlarge


Use a dense foam roller/ softball to loosen and release tension that may have resulted from the high volume above.


Click to enlarge


You had another healthy workout.

Kyle Blair


For coaching click below.

For more workouts click below.




Workout Of The Week November 15th: Biceps For Dayzz



Picture on cover: Doug Miller IFPA pro.

Cardiovascular machine- 5min


Thera-band /resistance band curls- 2 sets of 30 reps. This will help initiate the vasodilation in the area; always have been a strong believer in the relationship of “the pump” and growth in the biceps specifically.

Resistance band curl
Resistance band curl

Light warm up sets- Before starting your working sets, make sure to do 2-3  very light sets to familiarize the movement and bring blood to the muscle.


Standing Hammer Curls: 3×8- 60s rest

SET-UP: You will need 2 dumbbells. Grip them so that the thumb side of your hand is close to the to the top portion of the dumbbell.

EXECUTION: Curl the dumbbell until the angle of your elbow is 90 degrees or slightly less. Then lower the

Hammer Curl
           Hammer Curl

dumbbell until almost locked out. Do not completely lock out, because this will remove the tension from the bicep. You may perform this lift with both arms simultaneously or alternating (I prefer the latter).

TIPS: These first three working sets are where you absolutely lift your hardest; the muscle is fresh, and strength is at its greatest. I will be the first to suggest swinging excessively is unneeded, but slight momentum can help you move more weight, thus volume.

Standing Cross-Body Hammer Curls: 2×10- 60s rest

SET-UP: Same as above.

EXECUTION: Repeat the previous exercise, but across the body. The motion continues until the dumbbell is just in front of the opposite pectoral muscle. Then in a controlled fashion, lower the arm to starting position. You may have to lean forward slightly, to make room for the dumbbells. Alternate between right and left.

Cross-body hammer
Cross-body hammer

TIPS: This exercise works more efficiently if you check your ego and focus on every rep being of quality.  I also like to keep my thumbs unwrapped occasionally, I feel it directs more work to the upper arm. You may experiment-

with a slight peak twist as well (trust me, do it).

Incline Bench Dumbbell Curl: 3×12- Superset with next exercise. no rest

SET-UP: You will need an adjustable bench and dumbbells. Adjust the seat one click steeper than a normal incline press. Hang arms straight down as if the shoulders were function-less, and shoulder blades tight to the pad.

incline bench curl
incline bench curl

EXECUTION: Begin by curling the dumbbell until the bend is 3/4th the way up. The eccentric motion controlled down until just before lockout. The shoulders shouldn’t move, only the forearm.

TIPS: I usually feel a stretch in my shoulder when my arm is in correct position. If you find it hard to keep your arm from swinging forward when curling, it’s probably too heavy.

Low Pulley Spider Curls: 3×12- 120s rest

            low pulley spider curls

SET-UP: Use the cable attachment you would for a back row, but instead attach a straight curl bar piece. Hips at 90 deg. Knees should be slightly bent, back is flat, chest is up, and arms extended forward- rib cage height. You will hardly need any weight, so start with 15-20lbs initially.

EXECUTION: While keeping upper arm in same position, curl until you your hands are just in front of your face. Eccentric should be slow and stopped just before full extension.

TIPS: This is a technique and squeeze lift. I find pausing with a squeeze for 2 seconds at peak contraction really amplifies the intensity.If you find yourself swinging your elbows during reps, lower the weight; its too heavy.

Double Cable Curl Burnout Out: 3×30; 90s rest

SET-UP: You will need two cable attachments, so prepare to be “that guy/girl” lol. Adjust attachments until just above head level

EXECUTION: The lift has 3 parts.

Part 1- Curl until hand is an inch or so away from your ear, and return until just before lockout- 10 reps

double cable curl

Part 2- Do tiny curl like motions from 70 to 110 degrees. Focus on quick, solid contractions- 10 reps

Part 3- Hold an isometric (non-moving) contraction at peak position. -10s hold

TIP: Keep Elbows straight out from side. A common mistake is allowing the elbows to move inward, avoid this! This is a burnout, so use moderate weight. Try having someone push out against your arms during the 10 second isometric hold, really heats things up. Chase the burn!

This concludes biceps. Great to pair with a back or triceps.


Do 2-3 reps of each stretch for 10-20 seconds. Focus on breathing to allow a deeper stretch range of motion.

bicep stretch



God gave you another day, and another healthy workout.

Kyle Blair


For coaching click below.