repetition lower body

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Coach,

In your “Westside for skinny bastards” what would the repetition day for lower body look like?

Thanks

2

Here’s a sample of a repetition lower body day.

A. Unilateral Movement - Perform 3-4 sets of 15 reps each leg
*Choose from the following list of exercises:
Single leg squats, back leg elevated
Barbell step-ups with knee lift
Barbell reverse lunges
Barbell reverse lunges, front foot elevated
Barbell reverse lunges, front foot elevated (with knee lift)
Low-pulley split squats, front foot elevated
Walking lunges
?Speed-skater? squats (1 and a half rep single leg squats)
Barbell step-ups

B. Posterior Chain / Hamstring movement ? Perform 3-4 sets of 10-15 reps for TWO of the following exercises:
Glute-ham raises
Reverse hyperextensions
Seated or standing good mornings
Pull-throughs
Leg curls
Romanian deadlifts
Stability ball hamstring lifts

C. Weak Point Training ? Perform 1 exercise for 3-5 sets of a lagging body part
(Common areas include ? upper back, external rotators, abs, grip training, etc.)

3

Thanks a lot Coach D.
Respect.