Video Grabs of my new Higher Frequency 3 x a week Leg Trai

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Play, download and edit the free video Video Grabs of my new Higher Frequency 3 x a week Leg Training Program.

Video Grabs of my new Higher Frequency Leg Training Program

Day 2 of 3 Leg Sessions per Week

Legs, Upper, Legs, Upper, Legs, Rest, Rest

Day 2
5 Sets x Stiff Legged Deadlift
5 Sets x Hack Squats
3 Sets x Adductors
3 Sets x Leg Press Calf Raise

Total 16 Working Sets for this Training Bout.

Progression Model for 4 weeks is incremental Weight Increase

Total 16 Working Sets for this Training Bout.
45 Sets for Legs per Week for 4 weeks, then Deload.

Things to note in the Video for beginners?

The Romanian deadlift, or RDL, starts with the bar in the power rack ( I am using a 3D smith Machine ) at just below your deadlift completion height.

Your grip should be just outside of your hips.

Unrack the bar and step back from the cage.

This movement is differentiated from the deadlift in a number of ways, first because it begins with the eccentric phase, and mechanical tension is applied to the posterior chain in both the lowering and lifting phases.

Begin the movement by pushing your hips directly backwards without your knees tracking forward and maintaining the barbell path over the centre of your foot.

For every degree that your trunk inclines towards the floor, your hips should move backwards maintaining tension on the hamstrings and glutes

Don’t let your knees track forward at all. Keep the bar close to your body and maintain a chest up position throughout the lift.

Only go as deep as you can manage whilst your hips are still traveling backwards and your spine remains neutral.

Yes you may well be able to go deeper, but remember why you are here, to load the glutes and hamstrings, and for most people most of the time unless you are extremely flexible I am most certainly not a correctly executed RDL typically will not reach the floor.

And no form Nazis, I don't make exercise demonstration videos at 20% of my working weights to ensure my form is flawless and beyond critic for people watching. I simply film my training and show guys what I am doing at my working weights.. if you don't like my form at working weights that is totally ok, I am not going to start making ' how to exercise videos at low loading" there are plenty of guys out there doing that very well already..

Victor Black

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