LOWER BODY WORKOUT
A. CLEAN AND PRESS - 4 SETS OF 6 REPS
"The clean-and-press may ostensibly seem like an upper body exercise, but it's actually primarily a lower-body power exercise where the power is generated by the hips. It's important to train power movements early in the workout when you're fresh, and it's also important to take ample rest between sets (3-4 minutes) to allow for complete recovery because you can't express power when you're fatigued. Power movements should also be trained in lower rep ranges."
B. TOE TOUCH SQUATS - 3 SETS OF 5 REPS
"Here the toe-touch squats are used as a mobility "filler" to work on hip mobility while resting between sets of clean-and-press. Meyers wants to improve his mobility in addition to strength and power, so "fillers" are a great way to increase training economy and get more done in less time."
A. TRAP BAR DEADLIFT - 4 SETS OF 6 REPS
"The trap bar deadlift is generally thought to be a hip-dominant exercise, but with someone of Meyers' height, it actually resembles somewhat of a hybrid between a squat and a deadlift, especially when pulling from the low handles. Meyers (like many basketball players) tends to be slightly quad-dominant, so to counteract that, we place a greater emphasis on hip dominant work to strengthen the posterior chain (glutes and hamstrings)."
B. ANKLE MOBILIZATIONS - 3 SETS OF 8 REPS EACH LEG
"This is a simple mobility filler to help drive ankle mobility without impeding recovery between sets of deadlifts. Doing the ankle mobility drills in between sets of deadlifts can also help with technique during the heavy sets."
A. SINGLE LEG RDL - 4 SETS OF 6 REPS EACH LEG
"It's important for athletes to have a good blend of unilateral and bilateral movements, and also a good balance of knee-dominant and hip-dominant strength. With Meyers, we do a lot of single leg hip-dominant work. The single leg RDL helps strengthen the posterior chain, addresses stability, and also helps eliminate asymmetries between legs."
B. AB WHEEL ROLLOUTS - 4 SETS OF 12 REPS
"Rollouts are done for the anterior core. We do them near the end of workout so as not to negatively interfere with the heavy lifting."
BIKE - 5 SETS OF 30 SECONDS, 1 MINUTE REST IN BETWEEN SETS
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