Lower Body Max Effort
1. 1RM Deficit Deadlift
2. 5 x 5 Reps Weighted Step Ups
3. 3 x Max Reps Glute Ham Raises
4. 5 x 10 Reps Hanging Leg Raises
Deficit Deadlifts – Variation of the deadlift that increases the length of the pull of the deadlift movement and improves the starting strength of your standard deadlift. The bar and plates will rest on the floor, while you stand on top of a sturdy surface that is between one and several inches above the ground. You can use a plate, rubber matts, or boards. Like any deadlift maintaining good form and flat back is important.
Weighted Step Ups – Unilateral lower body lift improves transverse stability and puts all the load on the hamstrings, quads, and stabilizers of one leg at a time. It teaches you to effectively recruit muscles for spinal stability, knee stability, and rapid force development from a dead stop. Higher box hits the hamstrings harder and a lower box hits the quads harder. Ideal box height would put the hip crease below the knee. Weight can be added by using a barbell, weight plates, medicine ball, dumbbells, kettlebells, vests, or sandbag.
Glute Ham Raises – One of the most effective accessory lifts for increasing hamstring strength. People don’t do it because it is hard, but it is so effective that everyone should be doing them.
Hanging Leg Raise – Toe to bar leg raise is the most challenging variation of the movement. You can also bring the feet to waist height, or bend the leg and bring knees to above the hip. Perform these slowly and minimize swinging.