Lunge

(static)

Source

Description

King, I., 1999, Get Buffed

Place the bar on your back or dumbbells in your hand, and take a long step out.  The horizontal length of this step will be determined by the shin of the lead leg during the lowering.  Keep it fairly vertical.  Not because I support some bogus story about the knee should not exceed the vertical line of the toes - rather because I find this is a superior position for loading the appropriate musculature.

 

The bottom position should be one where the knee of the rear leg is almost brushing the ground.  The top position should be just short of end of range.  Complete all the reps on this first side (which of course you will know to be your weak side) before going with the other leg.  Yes, you can take a short rest between legs - no more than 30 seconds though.

Cosgrove, 2003, Macrocycle

Place the bar on your back or dumbbells in your hand, and take a long step out.  The shin of the lead leg will determine the horizontal length of this step during the lowering.  Keep it fairly vertical.  Also, aim to keep the trunk vertical throughout the movement.

 

The bottom position should be one where the knee of the rear leg is almost brushing the ground.  The top position should be just short of end of range.  Complete all the reps on this first side (which of course you will know to be your weak side) before going with the other leg.  Yes, you can take a short rest between legs - no more than 30 seconds though.

Single Leg Partial Squat

(standing on low block, partial range)

Source

Description

King, I., 1999, Get Buffed

Single leg partial squat

Stand on the edge of a low block (eg. 1/3 to ½ the height of a normal bench height).  Have the weak leg on the box and the strong leg off the edge of the box.  Bend at the knee of the weak side, lowering down (2-3 seconds) until the sole of your feet almost brushes the floor.  Keep sole parallel to ground. 

Pause for 1 second and return to full extension in about 1-2 seconds.  At the 10^th rep, pause at the bottom position for 10 seconds.  You must not rest the non-supporting leg on the ground at any stage during the set.  Hands on hips.  Then continue reps until you get to 20.  Repeat the 10 second pause.  Can you go on?  If yes, remember, what you start you must finish - this exercise must be done in multiples of 10, with a 10 second pause in bottom position at the completion of every 10 reps.

If you get to 50 reps, look to raise the height of the block.  Preferably don’t hold on to anything during the set - the challenge of balance will add to the fatigue.  However you may wish to do this near a wall or squat stand just in case.

Cosgrove, 2003, Macrocycle

Single leg partial squat :

Stand on the edge of a low block (e.g. 1/3 to ½ the height of a normal bench height).  Have the weak leg on the box and the strong leg off the edge of the box.  Bend at the knee of the weak side, lowering down (2-3 seconds) until the sole of your feet almost brushes the floor.  Keep sole parallel to ground. 

Pause for 1 second and return to full extension in about 1-2 seconds.  At the 10^th rep, pause at the bottom position for 10 seconds.  You must not rest the non-supporting leg on the ground at any stage during the set.  Hands on hips.  Then continue reps until you get to 20.  Repeat the 10-second pause.  Can you go on?  If yes, remember, what you start you must finish - this exercise must be done in multiples of 10, with a 10 second pause in bottom position at the completion of every 10 reps.

If you get to 50 reps, look to raise the height of the block.  Preferably don’t hold on to anything during the set - the challenge of balance will add to the fatigue.  However you may wish to do this near a wall or squat stand just in case. You don’t need to do a warm up set - get straight into the work set.

Single Leg Squat

(one leg squat)

Source

Description

King, I., 1999, Get Buffed

Single leg squat

...stand on 1 leg beside the squat rack or similar.  Place the other leg out so that the heel stays just off the ground at all times.  Bend the support knee and go down as far as you can whilst keeping your foot flat on the ground.  3 seconds down, no pause, controlled explosive up. 

Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps.  Using your bodyweight only, I expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps.  If this is the case, I have to wonder what you were doing during the earlier part of the workout?! 

Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up.  Remember this is a leg day!

Cosgrove, 2003, Macrocycle

Single Leg Squat:

Stand on 1 leg beside the squat rack or similar.  Place the other leg out so that the heel stays just off the ground at all times.  Bent the support knee and go down as far as you can whilst keeping your foot flat on the ground.  3 seconds down, no pause, controlled explosive up. 

Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps.  Using your bodyweight only, expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. 

Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up. 

Single leg squat – back foot on bench

(Bulgarian Squat, Bulgarian Split squat)

Source

Description

King, I., 1999, Get Buffed

Single leg squat with back foot on bench

 

Some know this as a Bulgarian squat - with a difference. 

 

Face away from a normal height bench, and place your rear leg up on the bench.  You can check your distance by having a relatively vertical shin throughout the movement.  Place your hands on your head, and keep your chest and trunk vertical throughout. 

 

Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground. 

 

We are going to use a speed of 515 - 5 sec lower, 1 second pause top and bottom, and 5 second lift.  If you can do more than 10 reps, you can hold dumbbells in your hand.  I don’t expect this to be necessary initially.  Keep the knee aligned over the feet during the lower and the lift.  You don’t need to do a warm up set - get straight into the work set. 

Cosgrove, 2003, Macrocycle

Bulgarian Split Squat:

 

Perhaps the single most hated exercise in my training facility.  It’s so simple yet brutally effective that quite honestly I think it is a MUST for any serious training program.  Start with a bench behind you.

 

Facing away from the bench place one foot on the bench and one foot out about two to three feet in front of the bench.  You will now be in a modified lunge position. 

 

With the bulk of your bodyweight on the front leg, bend your front knee until your thigh is below parallel and the knee of your trailing leg is grazing the floor. 

 

Pause in this position and then return to a fully upright stance.   Repeat for the desired number of reps and then switch sides.

Squat

(Back)

Source

Description

King, I., 1999, Get Buffed

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

Cosgrove, 2003, Macrocycles

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated.  

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent. The concentric phase should mirror the eccentric phase exactly.

Squat

(Explosive)

King

Cosgrove

King, I., 1999, Get Buffed!

Squat:

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet.  Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.  

Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical.  Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

Explosive Squat :

reduce the load to about the weight of the first work set of 5 reps.  Aim to perform these reps with maximal acceleration in the concentric phase.  This is more about trying to lift fast than actually looking fast, but at least the final stages of the concentric phase should gain some speed, ideally allowing you to finish on your toes.  Look for 4-8 reps, but stop if or when you lose the speed or the technique breaks down.

Cosgrove, 2003, Macrocycles

Explosive Squat :

Begin by standing with feet shoulder width apart, bar resting on your upper traps.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground. 

Keep your feet either straight or slightly externally rotated. Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift. At the bottom of the squat, pause briefly and then explode up – as fast as possible, so that momentum carries you up onto your toes, almost coming off the floor.  The main difference between this technique and the regular squat Is the rapid acceleration in the concentric phase – we really must strive for speed at this point.

Squat

(Front)

Source

Description

King, I., 1999, Get Buffed

Squat:

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

Cosgrove, 2003, Macrocycles

Front Squat :

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly forward. The bar should be pressed against the throat.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated.  

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent. The concentric phase should mirror the eccentric phase exactly.

Good Morning

Source

Description

King, I., 1999, Get Buffed!

Romanian Deadlift

In plainer terms this is a flat back version of the stiff legged deadlift.  With the bar on your back, take a shoulder width stance and slightly bend the knees.  The knee angle is now not to change during the lift.  Flex or lower forward from the waist, keeping your chest up and hip/spine flat i.e. aligned.  Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip.  For most, this will not be very far!

You can also accentuate the hamstring involvement by pushing the bum back and allowing your weight to drift to your heels during the lowering.     During the lift, squeeze the gluts.  This increases the hamstring involvement, which is the aim.

Cosgrove, A., 2003, Macrocycles

Good Morning :

With the bar on your back, take a shoulder width stance and slightly bend the knees.  The knee angle is now not to change during the lift.  Flex or lower forward from the waist, keeping your chest up and hip/spine flat i.e. aligned.  Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip.  For most, this will not be very far!

You can also accentuate the hamstring involvement by pushing the bum back and allowing your weight to drift to your heels during the lowering.     During the lift, squeeze the glutes.  This increases the hamstring involvement, which is the aim.

Single leg deadlift

(bent knee, aka King Deadlift)

Source

Description

King, I., 1999, Get Buffed

King Deadlift

This is a single leg bent knee deadlift - one of my very own creations!  Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground.  Hands on hips or by side.  The aim is to bend the knee of the supporting leg until the knee  of the non-supporting leg is brushing the ground.  In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout).  If this is the case - and I expect it will be - look to increase the range from workout to workout.

You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement.  Keep the working knee aligned neutrally throughout the movement.  Take 3 seconds to lower, 1 second pause each end and 2 seconds to lift.  No warm up set needed.  When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands - this I suspect is a long way off!

Cosgrove, A., 2003, Macrocycles

Single leg deadlift:

This is a single leg bent knee deadlift. Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground.  Hands on hips or by side.  The aim is to bend the knee of the supporting leg until the knee  of the non-supporting leg is brushing the ground.  In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout).  If this is the case - and I expect it will be - look to increase the range from workout to workout.

You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement.  Keep the working knee aligned neutrally throughout the movement.  No warm up set needed.  When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands.

Single leg deadlift

(stiff legged)

Source

Description

King, I., 1999, Get Buffed

Single Leg standing Stiff Legged Deadlift:

Let the fun begin!  Stand on one leg - have the other foot off the ground, but kept roughly parallel with the leg doing the supporting.  Bend the knee slightly, but that knee angle should not change during the exercise (get a partner to watch for this, as it will be tempting to do so!).  Now bend at the waist, allowing the back to round and reach slowly towards the floor.  If your range allows, touch the floor with the fingertips and return to the starting position.  Use a speed of 3 seconds down, 1 sec pause at the ends, and 3 seconds up.

Cosgrove, A., 2003, Macrocycles

Single leg standing stiff leg deadlift:

Stand on one leg - have the other foot off the ground, but kept roughly parallel with the leg doing the supporting.  Bend the knee slightly, but that knee angle should not change during the exercise (get a partner to watch for this, as it will be tempting to do so!).  Now bend at the waist, allowing the back to round and reach slowly towards the floor.  If your range allows, touch the floor with the fingertips and return to the starting position. 

The first time you do this you may find you are touching done with the non-supporting foot regularly to avoid falling over.  This is ok, but in later workouts, try to minimise this.  When you have mastered this exercise,  touching of the ground by the non-supporting leg means terminate the set - this is your challenge.

Stiff leg deadlift - MG

Source

Description

King, I., 1999, Get Buffed

MG Stiff Legged Deadlift :

take a medium grip (about shoulder width) and commence in a standing position.  Lower the bar down by bending at the hips, not at the knees.  In the start, the knees should be slightly bent and remain exactly at joint angle during the lift. 

The WG chest up stiff legged deadlift (or Romanian Deadlift) was used in earlier phases.  The grip and technique of the MG Stiff Legged Deadlift also supports increase in load.

Cosgrove, A., 2003, Macrocycles

Stiff Legged Deadlift :

Take a medium grip (about shoulder width) and commence in a standing position.  Lower the bar down by bending at the hips, not at the knees.  In the start, the knees should be slightly bent and remain exactly at joint angle during the lift. 

Bench Press

(Barbell)

Source

Description

King, I., 1999, Get Buffed

Bench press - WG/Bar/HB/FA:

Lay on the bench press.  Raise your feet up, bend the knees and cross the ankles.  Take a wide grip on the bar, and lower the bar to the bottom of the neck/top of the sternum.  The same speed as above - 6 seconds to lower, 2 seconds to lift.  Always go down to the same point on the base of the neck each time, and pause there.

Cosgrove, 2003, Macrocycle

Lie on the bench press.  Feet should remain flat on the floor.  Take a medium grip on the bar, and lower the bar to the sternum.  Always go down to the same point on the base of the sternum each time, and pause there.

Bench Press

(Barbell, wide grip)

Source

Description

King, I., 1999, Get Buffed

Bench press - WG/Bar/HB/FA:

Lay on the bench press.  Raise your feet up, bend the knees and cross the ankles.  Take a wide grip on the bar, and lower the bar to the bottom of the neck/top of the sternum.  The same speed as above - 6 seconds to lower, 2 seconds to lift.  Always go down to the same point on the base of the neck each time, and pause there.

Cosgrove, 2003, Macrocycle

Lie on the bench press.  Raise your feet up, bend the knees and cross the ankles.  Take a wide grip on the bar, and lower the bar to the bottom of the neck/top of the sternum.  Always go down to the same point on the base of the neck each time, and pause there.

Bench Press

(Incline Barbell Press)

Source

Description

King, I., 1999, Get Buffed

Lay on the bench press.  Raise your feet up, bend the knees and cross the ankles.  Take a wide grip on the bar, and lower the bar to the bottom of the neck/top of the sternum.  The same speed as above - 6 seconds to lower, 2 seconds to lift.  Always go down to the same point on the base of the neck each time, and pause there.

Cosgrove, A., 2003, Macrocycles

Lie on the incline bench press (30 – 45 degrees).  Feet should remain flat on the floor.  Take a medium grip on the bar, and lower the bar to the sternum.  Always go down to the same point on the base of the sternum each time, and pause there.

Supine DB Fly

Source

Description

King, I., 1999, Get Buffed!

Supine DB Flye :

Similar to the above but lying on your back (supine).  Start with your hands above you and then lower them at right angles to the body.  Keep the elbows slightly bent and don’t allow this elbow angle to change during the movement. Pause at the bottom, then raise the DB’s up 1/3 of the way.  Pause again, lower back up down to the bottom, pause again, and lift all the way up.  This is one rep.

Cosgrove, 2003, Macrocycle

Supine DB fly :

Similar to the above but lying on your back (supine).  Start with your hands above you and then lower them at right angles to the body.  Keep the elbows slightly bent and don’t allow this elbow angle to change during the movement. Pause at the bottom, then raise the DB’s up 1/3 of the way.  Pause again, lower back up down to the bottom, pause again, and lift all the way up.  This is one rep.

Prone DB Fly

Source

Description

King, I., 1999, Get Buffed!

Prone DB Flye 

Lay face down on a bench with a DB in each hand.  Keeping the elbow slightly bent extend the arms out at right angles to the body.  Don’t allow the elbow angle to change during the movement.  Pause at the top, then lower down 1/3 of the way.  Pause again, lift back up to the top, pause again, and lower all the way down.  This is one rep.  Minimize the movement of the head or the involvement of the upper traps.

Cosgrove, 2003, Macrocycle

Prone DB fly :

 Lay face down on a bench with a DB in each hand.  Keeping the elbow slightly bent extend the arms out at right angles to the body.  Don’t allow the elbow angle to change during the movement.  Pause at the top, then lower down 1/3 of the way.  Pause again, lift back up to the top, pause again, and lower all the way down.  This is one rep.  Minimise the movement of the head or the involvement of the upper traps.

Prone DB Row

Source

Description

King, I., 1999, Get Buffed

Prone DB row - limited range

Lay face down on a normal height bench, with a DB in each hand, palms facing inwards.  Use the range from the top of the pull to half way down.  Note the pause at each end

Prone DB Row

Lay face down on a normal height bench, with a DB in each hand, palms facing inwards. Pull the dumbbells up as far as possible and retract the scapula fully. Slowly return to the start position.

Cosgrove, 2003, Macrocycle

Prone DB row:

Lay face down on a normal height bench, with a DB in each hand, palms facing inwards. Pull the dumbbells up as far as possible and retract the scapula fully. Slowly return to the start position.

Lateral DB Raise

(seated or standing)

Source

Description

King, I., 1999, Get Buffed

Lateral DB - limited raise:  

Stand with a DB in each hand. Raise the DB’s to the side until they are just above parallel to the ground, or just above shoulder height, pause for 2 seconds, lower the DB’s back down half the way, pause, and return to the top position.  This is the range, and remember the longer pauses.

Cosgrove, 2003, Macrocycle

DB Lateral Raise :

Stand with a DB in each hand. Raise the DB’s to the side until they are just above parallel to the ground, or just above shoulder height, pause, lower the DB’s back down, pause, and return to the top position.  This is the range, and remember the longer pauses.

DB Pullover

Source

Description

King, I., 1999, Get Buffed

DB Pullover (1 DB in each hand)

Lay on a bench with your head at one end.  Have the arms go over the end of the bench.  The unique aspects of this exercise include the use of 1 DB in each hand, and the use of a 1 and  ½ speed or rep method.  In this case, lower the DB’s down as far as you can stretch, pause, raise them 1/3 of the way up, pause, lower them down all the way, pause, and then lift them back up to the starting position, which should be short of vertical.  This is one rep.  Aim to keep the DB’s even during the exercise, but not touching.  If this movement has a habit of aggravating the joint, start off with less range and ease into the range with each set.

Cosgrove, 2003, Macrocycle

DB Pullover (1 DB in each hand) :

Lying on a bench with your head at one end.  Have the arms go over the end of the bench.  In this case, lower the DB’s down as far as you can stretch, pause, and then lift them back up to the starting position, which should be short of vertical.   Aim to keep the DB’s even during the exercise, but not touching.  If this movement has a habit of aggravating the joint, start off with less range and ease into the range with each set.

Lat Pulldown

Source

Description

King, I., 1999, Get Buffed

Lat pulldown -WG/B - limited range:

this is a lat pulldown to the base of the neck behind the head - with a difference - only allow the bar to raise to the top of the head before pulling it back down, and try to keep the elbows under the wrists.  Aim to minimize the movement of the shoulder blades.  Note the long pauses at each end of the movement.

King, I., 2000, HKRFU program

Lat pulldown -WG:

this is a lat pulldown to the collarbone - try to keep the elbows under the wrists.  Be sure to fully retract and depress the scapula during the exercise.

Wide Grip Pulldowns :

Technique as above – using a lat pulldown machine or pulley.

Cosgrove, 2003, Macrocycle

Lat pulldown -WG:

This is a lat pulldown to the collarbone - try to keep the elbows under the wrists.  Be sure to fully retract and depress the scapula during the exercise.

Wide Grip Pulldowns :

Technique as above – using a lat pulldown machine or pulley.

Forearm Extension & Flexion

 (DB)

Source

Description

King, I., 1999, Get Buffed

Forearm extension and flexion

Kneel on the ground and hold the bar with a medium grip.  Rest the forearms on a prone bench, with the hands just off the side.  The bar should be parallel to the long axis of the bench. You will have grip with the palms facing upwards (supine) for flexion and downwards (prone) for extension.  Note the relatively slow speeds - this will reduce the amount of load required (you may be stunned by how light you need to go, especially in the extension!) Use a full range for both, and in flexion, allow the bar to roll to the end of the fingers (as far as you can go without losing it!).  You may want to do a light warm up set, or even just do 2 work sets instead. 

Cosgrove, A., 2003, Macrocycle

Forearm extension and flexion :

Kneel on the ground and hold the dumbbell with a medium grip.  Rest the forearms on a prone bench, with the hands just off the side.  The bar should be parallel to the long axis of the bench. You will have grip with the palms facing upwards (supine) for flexion and downwards (prone) for extension.  Note the relatively slow speeds - this will reduce the amount of load required (you may be stunned by how light you need to go, especially in the extension!) Use a full range for both, and in flexion, allow the dumbbells to roll to the end of the fingers (as far as you can go without losing it!).  You may want to do a light warm up set, or even just do 2 work sets instead.

Forearm Extension & Flexion

 (Barbell)

Source

Description

King, I., 1999, Get Buffed

Forearm extension and flexion

Kneel on the ground and hold the bar with a medium grip.  Rest the forearms on a prone bench, with the hands just off the side.  The bar should be parallel to the long axis of the bench. You will have grip with the palms facing upwards (supine) for flexion and downwards (prone) for extension.  Note the relatively slow speeds - this will reduce the amount of load required (you may be stunned by how light you need to go, especially in the extension!) Use a full range for both, and in flexion, allow the bar to roll to the end of the fingers (as far as you can go without losing it!).  You may want to do a light warm up set, or even just do 2 work sets instead. 

Cosgrove, A., 2003, Macrocycle

Forearm extension and flexion :

Kneel on the ground and hold the bar with a medium grip.  Rest the forearms on a prone bench, with the hands just off the side.  The bar should be parallel to the long axis of the bench. You will have grip with the palms facing upwards (supine) for flexion and downwards (prone) for extension.  Note the relatively slow speeds - this will reduce the amount of load required (you may be stunned by how light you need to go, especially in the extension!) Use a full range for both, and in flexion, allow the bar to roll to the end of the fingers (as far as you can go without losing it!).  You may want to do a light warm up set, or even just do 2 work sets instead.

Incline DB Bicep Curl Triset

Source

Description

King, I., 1999, Get Buffed

Incline DB Bicep Curl Tri-set  

The aim of these tri-set is to do all three exercises with minimal rest between (i.e. no more than 10-15 seconds).  On the incline bench, keep the elbows still and behind the body.  The first set is down with a hammer grip, which is palm inwards.  The second is with a palm up grip, and the third is with the same grip but as you raise towards the top allow the elbows to drift outwards, reversing this in the lowering.  Note the slow speed as per the forearms.  Only do  warm-up set if you feel you need to, and note the potential for using lighter DB’s in each subsequent exercise in the tri-set (as they go from strong to weak positions, and as fatigue sets in).

Cosgrove, A., 2003, Macrocycle

Incline DB Bicep Curl Tri-set :

The aim of these tri-set is to do all three exercises with minimal rest between (i.e. no more than 10-15 seconds).  On the incline bench, keep the elbows still and behind the body.  The first set is down with a hammer grip, which is palm inwards.  The second is with a palm up grip, and the third is with the same grip but as you raise towards the top allow the elbows to drift outwards, reversing this in the lowering.  Only do  warm-up set if you feel you need to, and note the potential for using lighter DB’s in each subsequent exercise in the tri-set (as they go from strong to weak positions, and as fatigue sets in).

Tricep Pressdown - Triset

Source

Description

King, I., 1999, Get Buffed

The Tricep Press-down Tri-set

Uses the same principles as above, with the three grips being described below.

Tricep Press-down tri-set :

1. close prone grip

2. med prone grip     

3. med supine grip

King, I., 2000, HKRFU program

Tricep Pressdown Tri-set :

Use the same principles as above. First position is an overhand or pronated grip with palms as close together as possible. The second position is a medium grip. The third and final position is the same width with hands reversed.

Cosgrove, A., 2003, Macrocycle

Tricep Pressdown Tri-set :

Uses the same principles as above. First position is an overhand or pronated grip with palms as close together as possible. The second position is a medium grip. The third and final position is the same width with hands reversed.

DB Shrug Combo

Source

Description

King, I., 1999, Get Buffed

Trap Combo

The trap combo with DB’s goes like this :

 

1. Standing, DB’s behind body (actually behind your butt) palms facing backwards, shrug shoulders, ( 1 x 10, 321).  No rest; then

2. Standing, DB’s beside body, palms facing thighs, shrug shoulders ( 1 x 10, 321).  No rest; then -

3. Standing, DB’s in front of body, palms facing body, shrug             shoulders ( 1 x 10, 321).  

Cosgrove, 2003, Macrocycle

DB Shrug Combo :

1)     Standing, DB’s behind the body (actually behind the glutes), palms facing backwards, shrug shoulders, then

2)     Standing, DB’s beside the body, palms facing thighs, shrug shoulders

3)     Standing, DB’s in front of the body, palms facing body, shrug shoulders

Single leg squat – back foot on bench

(Bulgarian Squat, Bulgarian Split squat)

Source

Description

King, I., 1999, Get Buffed

Single leg squat with back foot on bench

 

Some know this as a Bulgarian squat - with a difference. 

 

Face away from a normal height bench, and place your rear leg up on the bench.  You can check your distance by having a relatively vertical shin throughout the movement.  Place your hands on your head, and keep your chest and trunk vertical throughout. 

 

Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground. 

 

We are going to use a speed of 515 - 5 sec lower, 1 second pause top and bottom, and 5 second lift.  If you can do more than 10 reps, you can hold dumbbells in your hand.  I don’t expect this to be necessary initially.  Keep the knee aligned over the feet during the lower and the lift.  You don’t need to do a warm up set - get straight into the work set. 

Cosgrove, 2003, Martial Arts

Bulgarian Split Squat

 

Start with a bench behind you.

 

Facing away from the bench place one foot on the bench and one foot out about two to three feet in front of the bench.  You will now be in a modified lunge position. 

 

With the bulk of your bodyweight on the front leg, bend your front knee until your thigh is below parallel and the knee of your trailing leg is grazing the floor. 

 

Pause in this position and then return to a fully upright stance.   Repeat for the desired number of reps and then switch sides.

Squat

(Explosive)

King

Cosgrove

King, I., 1999, Get Buffed!

Squat:

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet.  Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

Explosive Squat :

reduce the load to about the weight of the first work set of 5 reps.  Aim to perform these reps with maximal acceleration in the concentric phase.  This is more about trying to lift fast than actually looking fast, but at least the final stages of the concentric phase should gain some speed, ideally allowing you to finish on your toes.  Look for 4-8 reps, but stop if or when you lose the speed or the technique breaks down.

Cosgrove, A., 2003, Martial Arts

Explosive squat:

Begin by standing with feet shoulder width apart, bar resting on your upper traps.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground.  Keep your feet either straight or slightly externally rotated.

Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift. At the bottom of the squat, pause briefly and then explode up – as fast as possible, so that momentum carries you up onto your toes, almost coming off the floor.  The main difference between this technique and the regular squat Is the rapid acceleration in the concentric phase – we really must strive for speed at this point.

Lunge

(static)

Source

Description

King, I., 1999, Get Buffed

Place the bar on your back or dumbbells in your hand, and take a long step out.  The horizontal length of this step will be determined by the shin of the lead leg during the lowering.  Keep it fairly vertical.  Not because I support some bogus story about the knee should not exceed the vertical line of the toes - rather because I find this is a superior position for loading the appropriate musculature.

 

The bottom position should be one where the knee of the rear leg is almost brushing the ground.  The top position should be just short of end of range.  Complete all the reps on this first side (which of course you will know to be your weak side) before going with the other leg.  Yes, you can take a short rest between legs - no more than 30 seconds though.

Cosgrove, 2004, Afterburn

Place the bar on your back or dumbbells in your hand, and take a long step out.  The shin of the lead leg will determine the horizontal length of this step during the lowering.  Keep it fairly vertical.  Also, aim to keep the trunk vertical throughout the movement.

 

The bottom position should be one where the knee of the rear leg is almost brushing the ground.  The top position should be just short of end of range.  Complete all the reps on this first side (which of course you will know to be your weak side) before going with the other leg.  Yes, you can take a short rest between legs - no more than 30 seconds though.

Single Leg Squat

(one leg squat)

Source

Description

King, I., 1999, Get Buffed

Single leg squat

...stand on 1 leg beside the squat rack or similar.  Place the other leg out so that the heel stays just off the ground at all times.  Bend the support knee and go down as far as you can whilst keeping your foot flat on the ground.  3 seconds down, no pause, controlled explosive up. 

Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps.  Using your bodyweight only, I expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps.  If this is the case, I have to wonder what you were doing during the earlier part of the workout?! 

Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up.  Remember this is a leg day!

Cosgrove, 2004, Afterburn

Single Leg Squat:

Stand on 1 leg beside the squat rack or similar.  Place the other leg out so that the heel stays just off the ground at all times.  Bent the support knee and go down as far as you can whilst keeping your foot flat on the ground.  3 seconds down, no pause, controlled explosive up. 

Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps.  Using your bodyweight only, expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. 

Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up.

Single leg squat – back foot on bench

(Bulgarian Squat, Bulgarian Split squat)

Source

Description

King, I., 1999, Get Buffed

Single leg squat with back foot on bench

 

Some know this as a Bulgarian squat - with a difference. 

 

Face away from a normal height bench, and place your rear leg up on the bench.  You can check your distance by having a relatively vertical shin throughout the movement.  Place your hands on your head, and keep your chest and trunk vertical throughout. 

 

Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground. 

 

We are going to use a speed of 515 - 5 sec lower, 1 second pause top and bottom, and 5 second lift.  If you can do more than 10 reps, you can hold dumbbells in your hand.  I don’t expect this to be necessary initially.  Keep the knee aligned over the feet during the lower and the lift.  You don’t need to do a warm up set - get straight into the work set. 

Cosgrove, 2004, Afterburn

Bulgarian Split Squat:

 

Perhaps the single most hated exercise in my training facility.  It’s so simple yet brutally effective that quite honestly I think it is a MUST for any serious training program.  Start with a bench behind you.

 

Facing away from the bench place one foot on the bench and one foot out about two to three feet in front of the bench.  You will now be in a modified lunge position. 

 

With the bulk of your bodyweight on the front leg, bend your front knee until your thigh is below parallel and the knee of your trailing leg is grazing the floor. 

 

Pause in this position and then return to a fully upright stance.   Repeat for the desired number of reps and then switch sides.

Squat

(Back)

Source

Description

King, I., 1999, Get Buffed

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

Cosgrove, 2004, Afterburn

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated. 

Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  The concentric phase should mirror the eccentric phase exactly.

Squat

(Front)

Source

Description

King, I., 1999, Get Buffed

Squat:

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

Cosgrove, 2004, Afterburn

Front Squat:

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly forward. The bar should be pressed against the throat.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated. 

Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  The concentric phase should mirror the eccentric phase exactly.

Good Morning

Source

Description

King, I., 1999, Get Buffed!

Romanian Deadlift

In plainer terms this is a flat back version of the stiff legged deadlift.  With the bar on your back, take a shoulder width stance and slightly bend the knees.  The knee angle is now not to change during the lift.  Flex or lower forward from the waist, keeping your chest up and hip/spine flat i.e. aligned.  Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip.  For most, this will not be very far!

You can also accentuate the hamstring involvement by pushing the bum back and allowing your weight to drift to your heels during the lowering.     During the lift, squeeze the gluts.  This increases the hamstring involvement, which is the aim.

Cosgrove, A., 2004, Afterburn

Good Morning:

With the bar on your back, take a shoulder width stance and slightly bend the knees.  The knee angle is now not to change during the lift.  Flex or lower forward from the waist, keeping your chest up and hip/spine flat i.e. aligned.  Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip.  For most, this will not be very far!

You can also accentuate the hamstring involvement by pushing the bum back and allowing your weight to drift to your heels during the lowering.     During the lift, squeeze the glutes.  This increases the hamstring involvement, which is the aim.

Single leg deadlift

(bent knee, aka King Deadlift)

Source

Description

King, I., 1999, Get Buffed

King Deadlift

This is a single leg bent knee deadlift - one of my very own creations!  Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground.  Hands on hips or by side.  The aim is to bend the knee of the supporting leg until the knee  of the non-supporting leg is brushing the ground.  In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout).  If this is the case - and I expect it will be - look to increase the range from workout to workout.

You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement.  Keep the working knee aligned neutrally throughout the movement.  Take 3 seconds to lower, 1 second pause each end and 2 seconds to lift.  No warm up set needed.  When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands - this I suspect is a long way off!

Cosgrove, 2004, Afterburn

Single Leg Deadlift:

This is a single leg bent knee deadlift. Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground.  If doing this exercise with no external loading – put your hands on your hips or by your side.  The aim is to bend the knee of the supporting leg until the knee  of the non-supporting leg is brushing the ground.  In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout).  If this is the case - and I expect it will be - look to increase the range from workout to workout.

You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement.  Keep the working knee aligned neutrally throughout the movement.  No warm up set needed.  When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands.

Stiff leg deadlift - MG

Source

Description

King, I., 1999, Get Buffed

MG Stiff Legged Deadlift :

take a medium grip (about shoulder width) and commence in a standing position.  Lower the bar down by bending at the hips, not at the knees. 

In the start, the knees should be slightly bent and remain exactly at joint angle during the lift. 

The WG chest up stiff legged deadlift (or Romanian Deadlift) was used in earlier phases.  The grip and technique of the MG Stiff Legged Deadlift also supports increase in load.

Romanian Deadlift

In plainer terms this is a flat back version of the stiff legged deadlift.  With the bar on your back, take a shoulder width stance and slightly bend the knees.  The knee angle is now not to change during the lift.  Flex or lower forward from the waist, keeping your chest up and hip/spine flat i.e. aligned.  Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip.  For most, this will not be very far!

Cosgrove, 2004, Afterburn

Stiff Legged Romanian Deadlift:

Take a medium grip (about shoulder width) and commence in a standing position.  Keep a tight arch in your lower back and keep it there.  Lower the bar down by bending at the hips, not at the knees. 

Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip. 

In the start, the knees should be slightly bent and remain exactly at that joint angle during the lift.

Bench Press

(Incline Barbell Press)

Source

Description

King, I., 1999, Get Buffed

Lay on the bench press.  Raise your feet up, bend the knees and cross the ankles.  Take a wide grip on the bar, and lower the bar to the bottom of the neck/top of the sternum.  The same speed as above - 6 seconds to lower, 2 seconds to lift.  Always go down to the same point on the base of the neck each time, and pause there.

Cosgrove, 2004, Afterburn

Lie on the incline.  Feet flat on the floor.  Take a medium grip on the bar, and lower the bar to the bottom of the neck/top of the sternum.  Always go down to the same point on the base of the neck each time, and pause there.

DB Pullover

Source

Description

King, I., 1999, Get Buffed

DB Pullover (1 DB in each hand)

Lay on a bench with your head at one end.  Have the arms go over the end of the bench.  The unique aspects of this exercise include the use of 1 DB in each hand, and the use of a 1 and  ½ speed or rep method.  In this case, lower the DB’s down as far as you can stretch, pause, raise them 1/3 of the way up, pause, lower them down all the way, pause, and then lift them back up to the starting position, which should be short of vertical.  This is one rep.  Aim to keep the DB’s even during the exercise, but not touching.  If this movement has a habit of aggravating the joint, start off with less range and ease into the range with each set.

Cosgrove, A.,  2004, AFterburn

DB Pullover (1 DB in each hand):

Lying on a bench with your head at one end.  Have the arms go over the end of the bench.  In this case, lower the DB’s down as far as you can stretch, pause, and then lift them back up to the starting position, which should be short of vertical.   Aim to keep the DB’s even during the exercise, but not touching.  If this movement has a habit of aggravating the joint, start off with less range and ease into the range with each set.

Lat Pulldown

Source

Description

King, I., 1999, Get Buffed

Lat pulldown -WG/B - limited range:

this is a lat pulldown to the base of the neck behind the head - with a difference - only allow the bar to raise to the top of the head before pulling it back down, and try to keep the elbows under the wrists.  Aim to minimize the movement of the shoulder blades.  Note the long pauses at each end of the movement.

King, I., 2000, HKRFU program

Lat pulldown -WG:

this is a lat pulldown to the collarbone - try to keep the elbows under the wrists.  Be sure to fully retract and depress the scapula during the exercise.

Cosgrove, A.,  2004, Afterburn

Lat pulldown -WG:

This is a lat pulldown to the collarbone - try to keep the elbows under the wrists.  Be sure to fully retract and depress the scapula during the exercise. Obviously the grip width is a variable that can be manipulated.

Squat

(Back)

Source

Description

King, I., 1999, Get Buffed

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

King, 2000, HKRFU Program

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated.  

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent. The concentric phase should mirror the eccentric phase exactly.

Cosgrove, 2004, Strength Coach Speed Secrets

Begin by standing with feet shoulder width apart, bar resting on your upper traps. Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated. 

Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  The concentric phase should mirror the eccentric phase exactly.

Single leg squat – back foot on bench

(Bulgarian Squat, Bulgarian Split squat)

Source

Description

King, I., 1999, Get Buffed

Single leg squat with back foot on bench

 

Some know this as a Bulgarian squat - with a difference. 

 

Face away from a normal height bench, and place your rear leg up on the bench.  You can check your distance by having a relatively vertical shin throughout the movement.  Place your hands on your head, and keep your chest and trunk vertical throughout. 

 

Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground. 

 

We are going to use a speed of 515 - 5 sec lower, 1 second pause top and bottom, and 5 second lift.  If you can do more than 10 reps, you can hold dumbbells in your hand.  I don’t expect this to be necessary initially.  Keep the knee aligned over the feet during the lower and the lift.  You don’t need to do a warm up set - get straight into the work set. 

Cosgrove, 2004, Shapeshift

Split squat :

 

      Perhaps the single most hated exercise in my training facility.  It’s so simple yet brutally effective that quite honestly I think it is a MUST for any serious training program.  Start with a bench behind you.

 

·    Facing away from the bench place one foot on the bench and one foot out about two to three feet in front of the bench.  You will now be in a modified lunge position.

·      

      With the bulk of your bodyweight on the front leg, bend your front knee until your thigh is below parallel and the knee of your trailing leg is grazing the floor.

 

·       Pause in this position and then return to a fully upright stance.  

·       Repeat for the desired number of reps and then switch sides.

Lunge

(static)

Source

Description

King, I., 1999, Get Buffed

Place the bar on your back or dumbbells in your hand, and take a long step out.  The horizontal length of this step will be determined by the shin of the lead leg during the lowering.  Keep it fairly vertical.  Not because I support some bogus story about the knee should not exceed the vertical line of the toes - rather because I find this is a superior position for loading the appropriate musculature.

 

The bottom position should be one where the knee of the rear leg is almost brushing the ground.  The top position should be just short of end of range.  Complete all the reps on this first side (which of course you will know to be your weak side) before going with the other leg.  Yes, you can take a short rest between legs - no more than 30 seconds though.

Cosgrove, 2005, Program Design Bible

Place the bar on your back or dumbbells in your hand, and take a long step out.  The shin of the lead leg will determine the horizontal length of this step during the lowering.  Keep it fairly vertical.  Also, aim to keep the trunk vertical throughout the movement.

 

The bottom position should be one where the knee of the rear leg is almost brushing the ground.  The top position should be just short of end of range.  Complete all the reps on this first side (which of course you will know to be your weak side) before going with the other leg.  Yes, you can take a short rest between legs - no more than 30 seconds though.

Single Leg Partial Squat

(standing on low block, partial range)

Source

Description

King, I., 1999, Get Buffed

Single leg partial squat

Stand on the edge of a low block (eg. 1/3 to ½ the height of a normal bench height).  Have the weak leg on the box and the strong leg off the edge of the box.  Bend at the knee of the weak side, lowering down (2-3 seconds) until the sole of your feet almost brushes the floor.  Keep sole parallel to ground. 

Pause for 1 second and return to full extension in about 1-2 seconds.  At the 10^th rep, pause at the bottom position for 10 seconds.  You must not rest the non-supporting leg on the ground at any stage during the set.  Hands on hips.  Then continue reps until you get to 20.  Repeat the 10 second pause.  Can you go on?  If yes, remember, what you start you must finish - this exercise must be done in multiples of 10, with a 10 second pause in bottom position at the completion of every 10 reps.

If you get to 50 reps, look to raise the height of the block.  Preferably don’t hold on to anything during the set - the challenge of balance will add to the fatigue.  However you may wish to do this near a wall or squat stand just in case.

Cosgrove, 2005, Program Design Bible

Single leg partial squat :

Stand on the edge of a low block (e.g. 1/3 to ½ the height of a normal bench height).  Have the weak leg on the box and the strong leg off the edge of the box.  Bend at the knee of the weak side, lowering down (2-3 seconds) until the sole of your feet almost brushes the floor.  Keep sole parallel to ground. 

Pause for 1 second and return to full extension in about 1-2 seconds.  At the 10^th rep, pause at the bottom position for 10 seconds.  You must not rest the non-supporting leg on the ground at any stage during the set.  Hands on hips.  Then continue reps until you get to 20.  Repeat the 10-second pause.  Can you go on?  If yes, remember, what you start you must finish - this exercise must be done in multiples of 10, with a 10 second pause in bottom position at the completion of every 10 reps.

If you get to 50 reps, look to raise the height of the block.  Preferably don’t hold on to anything during the set - the challenge of balance will add to the fatigue.  However you may wish to do this near a wall or squat stand just in case.

Single Leg Squat

(one leg squat)

Source

Description

King, I., 1999, Get Buffed

Single leg squat

...stand on 1 leg beside the squat rack or similar.  Place the other leg out so that the heel stays just off the ground at all times.  Bend the support knee and go down as far as you can whilst keeping your foot flat on the ground.  3 seconds down, no pause, controlled explosive up. 

Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps.  Using your bodyweight only, I expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps.  If this is the case, I have to wonder what you were doing during the earlier part of the workout?! 

Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up.  Remember this is a leg day!

Cosgrove, 2005, Program Design Bible

One leg squat :

Stand on 1 leg beside the squat rack or similar.  Place the other leg out so that the heel stays just off the ground at all times.  Bent the support knee and go down as far as you can whilst keeping your foot flat on the ground.  3 seconds down, no pause, controlled explosive up. 

Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps.  Using your bodyweight only, expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. 

Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up. 

Single leg squat – back foot on bench

(Bulgarian Squat, Bulgarian Split squat)

Source

Description

King, I., 1999, Get Buffed

Single leg squat with back foot on bench

 

Some know this as a Bulgarian squat - with a difference. 

 

Face away from a normal height bench, and place your rear leg up on the bench.  You can check your distance by having a relatively vertical shin throughout the movement.  Place your hands on your head, and keep your chest and trunk vertical throughout. 

 

Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground. 

 

We are going to use a speed of 515 - 5 sec lower, 1 second pause top and bottom, and 5 second lift.  If you can do more than 10 reps, you can hold dumbbells in your hand.  I don’t expect this to be necessary initially.  Keep the knee aligned over the feet during the lower and the lift.  You don’t need to do a warm up set - get straight into the work set. 

Cosgrove, 2005, Program Design Bible

Bulgarian Split Squat:

 

Perhaps the single most hated exercise in my training facility.  It’s so simple yet brutally effective that quite honestly I think it is a MUST for any serious training program.  Start with a bench behind you.

 

Facing away from the bench place one foot on the bench and one foot out about two to three feet in front of the bench.  You will now be in a modified lunge position. 

 

With the bulk of your bodyweight on the front leg, bend your front knee until your thigh is below parallel and the knee of your trailing leg is grazing the floor. 

 

Pause in this position and then return to a fully upright stance.   Repeat for the desired number of reps and then switch sides.

Squat

(Back)

Source

Description

King, I., 1999, Get Buffed

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

Cosgrove, 2005, Program Design Bible

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated. 

Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  The concentric phase should mirror the eccentric phase exactly.

Squat

(Explosive)

King

Cosgrove

King, I., 1999, Get Buffed!

Squat:

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet.  Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.  

Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical.  Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

Explosive Squat :

reduce the load to about the weight of the first work set of 5 reps.  Aim to perform these reps with maximal acceleration in the concentric phase.  This is more about trying to lift fast than actually looking fast, but at least the final stages of the concentric phase should gain some speed, ideally allowing you to finish on your toes.  Look for 4-8 reps, but stop if or when you lose the speed or the technique breaks down.

Cosgrove, 2005, Program Design Bible

Explosive squat:

Begin by standing with feet shoulder width apart, bar resting on your upper traps.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground.  Keep your feet either straight or slightly externally rotated. Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical.  Keep your knees equal distance apart during the lift. At the bottom of the squat, pause briefly and then explode up – as fast as possible, so that momentum carries you up onto your toes, almost coming off the floor.  The main difference between this technique and the regular squat Is the rapid acceleration in the concentric phase – we really must strive for speed at this point.

Squat

(Front)

Source

Description

King, I., 1999, Get Buffed

Squat:

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

Cosgrove, 2005, Program Design Bible

Front squat:

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly forward. The bar should be pressed against the throat.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated. 

Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  The concentric phase should mirror the eccentric phase exactly.

Good Morning

Source

Description

King, I., 1999, Get Buffed!

Romanian Deadlift

In plainer terms this is a flat back version of the stiff legged deadlift.  With the bar on your back, take a shoulder width stance and slightly bend the knees.  The knee angle is now not to change during the lift.  Flex or lower forward from the waist, keeping your chest up and hip/spine flat i.e. aligned.  Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip.  For most, this will not be very far!

You can also accentuate the hamstring involvement by pushing the bum back and allowing your weight to drift to your heels during the lowering.     During the lift, squeeze the gluts.  This increases the hamstring involvement, which is the aim.

Cosgrove, 2005, Program Design Bible

Good Morning:

With the bar on your back, take a shoulder width stance and slightly bend the knees.  The knee angle is now not to change during the lift.  Flex or lower forward from the waist, keeping your chest up and hip/spine flat i.e. aligned.  Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip.  For most, this will not be very far!

You can also accentuate the hamstring involvement by pushing the bum back and allowing your weight to drift to your heels during the lowering.     During the lift, squeeze the glutes.  This increases the hamstring involvement, which is the aim.

Single leg deadlift

(bent knee, aka King Deadlift)

Source

Description

King, I., 1999, Get Buffed

King Deadlift

This is a single leg bent knee deadlift - one of my very own creations!  Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground.  Hands on hips or by side.  The aim is to bend the knee of the supporting leg until the knee  of the non-supporting leg is brushing the ground.  In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout).  If this is the case - and I expect it will be - look to increase the range from workout to workout.

You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement.  Keep the working knee aligned neutrally throughout the movement.  Take 3 seconds to lower, 1 second pause each end and 2 seconds to lift.  No warm up set needed.  When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands - this I suspect is a long way off!

Cosgrove, 2005, Program Design Bible

Single Leg Deadlift:

This is a single leg bent knee deadlift. Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground.  If doing this exercise with no external loading – put your hands on your hips or by your side.  The aim is to bend the knee of the supporting leg until the knee  of the non-supporting leg is brushing the ground.  In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout).  If this is the case - and I expect it will be - look to increase the range from workout to workout.

You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement.  Keep the working knee aligned neutrally throughout the movement.  No warm up set needed.  When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands.

Single leg deadlift

(stiff legged)

Source

Description

King, I., 1999, Get Buffed

Single Leg standing Stiff Legged Deadlift:

Let the fun begin!  Stand on one leg - have the other foot off the ground, but kept roughly parallel with the leg doing the supporting.  Bend the knee slightly, but that knee angle should not change during the exercise (get a partner to watch for this, as it will be tempting to do so!).  Now bend at the waist, allowing the back to round and reach slowly towards the floor.  If your range allows, touch the floor with the fingertips and return to the starting position.  Use a speed of 3 seconds down, 1 sec pause at the ends, and 3 seconds up.

Cosgrove, 2005, Program Design Bible

Single Leg Romanian Deadlift:

Stand on one leg - have the other foot off the ground, but kept roughly parallel with the leg doing the supporting.  Bend the knee slightly, but that knee angle should not change during the exercise (get a partner to watch for this, as it will be tempting to do so!).  Now bend at the waist, allowing the back to round and reach slowly towards the floor.  If your range allows, touch the floor with the fingertips and return to the starting position. 

Stiff leg deadlift - MG

Source

Description

King, I., 1999, Get Buffed

MG Stiff Legged Deadlift :

take a medium grip (about shoulder width) and commence in a standing position.  Lower the bar down by bending at the hips, not at the knees. 

In the start, the knees should be slightly bent and remain exactly at joint angle during the lift. 

The WG chest up stiff legged deadlift (or Romanian Deadlift) was used in earlier phases.  The grip and technique of the MG Stiff Legged Deadlift also supports increase in load.

Romanian Deadlift

In plainer terms this is a flat back version of the stiff legged deadlift.  With the bar on your back, take a shoulder width stance and slightly bend the knees.  The knee angle is now not to change during the lift.  Flex or lower forward from the waist, keeping your chest up and hip/spine flat i.e. aligned.  Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip.  For most, this will not be very far!

You can also accentuate the hamstring involvement by pushing the bum back and allowing your weight to drift to your heels during the lowering.     During the lift, squeeze the gluts.  This increases the hamstring involvement, which is the aim.

Cosgrove, 2005, Program Design Bible

Romanian Deadlift:

Take a medium grip (about shoulder width) and commence in a standing position.  Keep a tight arch in your lower back and keep it there. Lower the bar down by bending at the hips, not at the knees. 

Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip. 

In the start, the knees should be slightly bent and remain exactly at that joint angle during the lift.

Bench Press

(Barbell)

Source

Description

King, I., 1999, Get Buffed

Bench press - WG/Bar/HB/FA:

Lay on the bench press.  Raise your feet up, bend the knees and cross the ankles.  Take a wide grip on the bar, and lower the bar to the bottom of the neck/top of the sternum.  The same speed as above - 6 seconds to lower, 2 seconds to lift.  Always go down to the same point on the base of the neck each time, and pause there.

Cosgrove, 2005, Program Design Bible

Lie on the bench press.  Feet flat on the floor.  Take a medium grip on the bar, and lower the bar to the midline of the chest. Always go down to the same point on the chest each time, and pause there.

Bench Press

(Incline Barbell Press)

Source

Description

King, I., 1999, Get Buffed

Lay on the bench press.  Raise your feet up, bend the knees and cross the ankles.  Take a wide grip on the bar, and lower the bar to the bottom of the neck/top of the sternum.  The same speed as above - 6 seconds to lower, 2 seconds to lift.  Always go down to the same point on the base of the neck each time, and pause there.

Cosgrove, 2005, Program Design Bible

Lie on the incline.  Feet flat on the floor.  Take a medium grip on the bar, and lower the bar to the bottom of the neck/top of the sternum.  Always go down to the same point on the base of the neck each time, and pause there.

Supine DB Fly

Source

Description

King, I., 1999, Get Buffed!

Supine DB Flye :

Similar to the above but lying on your back (supine).  Start with your hands above you and then lower them at right angles to the body.  Keep the elbows slightly bent and don’t allow this elbow angle to change during the movement. Pause at the bottom, then raise the DB’s up 1/3 of the way.  Pause again, lower back up down to the bottom, pause again, and lift all the way up.  This is one rep.

Cosgrove, 2005, Program Design Bible

Supine DB Bench fly:

Lying on your back (supine).  Start with your hands above you and then lower them at right angles to the body.  Keep the elbows slightly bent and don’t allow this elbow angle to change during the movement. Pause at the bottom, and lift all the way up.  This is one rep.

Prone DB Fly

Source

Description

King, I., 1999, Get Buffed!

Prone DB Flye 

Lay face down on a bench with a DB in each hand.  Keeping the elbow slightly bent extend the arms out at right angles to the body.  Don’t allow the elbow angle to change during the movement.  Pause at the top, then lower down 1/3 of the way.  Pause again, lift back up to the top, pause again, and lower all the way down.  This is one rep.  Minimize the movement of the head or the involvement of the upper traps.

Cosgrove, 2005, Program Design Bible

Prone DB Fly:

Lay face down on a bench with a DB in each hand.  Keeping the elbow slightly bent extend the arms out at right angles to the body.  Don’t allow the elbow angle to change during the movement.  Minimise the movement of the head or the involvement of the upper traps.

Prone DB Row

Source

Description

King, I., 1999, Get Buffed

Prone DB row - limited range

Lay face down on a normal height bench, with a DB in each hand, palms facing inwards.  Use the range from the top of the pull to half way down.  Note the pause at each end

Prone DB Row

Lay face down on a normal height bench, with a DB in each hand, palms facing inwards. Pull the dumbbells up as far as possible and retract the scapula fully. Slowly return to the start position.

Cosgrove, 2005, Program Design Bible

Prone DB Row:

Lay face down on a normal height bench, with a DB in each hand, palms facing inwards. Pull the dumbbells up as far as possible and retract the scapula fully. Slowly return to the start position.

Lateral DB Raise

(seated or standing)

Source

Description

King, I., 1999, Get Buffed

Lateral DB - limited raise:  

Stand with a DB in each hand. Raise the DB’s to the side until they are just above parallel to the ground, or just above shoulder height, pause for 2 seconds, lower the DB’s back down half the way, pause, and return to the top position.  This is the range, and remember the longer pauses.

Cosgrove, 2005, Program Design BIble

DB Lateral Raise:

Stand with a DB in each hand. Raise the DB’s to the side until they are just above parallel to the ground, or just above shoulder height, pause, lower the DB’s back down, pause, and return to the top position.  This is the range.

DB Pullover

Source

Description

King, I., 1999, Get Buffed

DB Pullover (1 DB in each hand)

Lay on a bench with your head at one end.  Have the arms go over the end of the bench.  The unique aspects of this exercise include the use of 1 DB in each hand, and the use of a 1 and  ½ speed or rep method.  In this case, lower the DB’s down as far as you can stretch, pause, raise them 1/3 of the way up, pause, lower them down all the way, pause, and then lift them back up to the starting position, which should be short of vertical.  This is one rep.  Aim to keep the DB’s even during the exercise, but not touching.  If this movement has a habit of aggravating the joint, start off with less range and ease into the range with each set.

Cosgrove, A., 2005, Professional Fitness Bible

DB Pullover (1 DB in each hand):

Lying on a bench with your head at one end.  Have the arms go over the end of the bench.  In this case, lower the DB’s down as far as you can stretch, pause, and then lift them back up to the starting position, which should be short of vertical.   Aim to keep the DB’s even during the exercise, but not touching.  If this movement has a habit of aggravating the joint, start off with less range and ease into the range with each set.

Lat Pulldown

Source

Description

King, I., 1999, Get Buffed

Lat pulldown -WG/B - limited range:

this is a lat pulldown to the base of the neck behind the head - with a difference - only allow the bar to raise to the top of the head before pulling it back down, and try to keep the elbows under the wrists.  Aim to minimize the movement of the shoulder blades.  Note the long pauses at each end of the movement.

King, I., 2000, HKRFU program

Lat pulldown -WG:

this is a lat pulldown to the collarbone - try to keep the elbows under the wrists.  Be sure to fully retract and depress the scapula during the exercise.

Cosgrove, A., 2005, Professional Fitness Bible

Lat Pulldown - WG:

This is a lat pulldown to the collarbone - try to keep the elbows under the wrists.  Be sure to fully retract and depress the scapula during the exercise. Obviously the grip width is a variable that can be manipulated.

Lunge

(static)

Source

Description

King, I., 1999, Get Buffed

Place the bar on your back or dumbbells in your hand, and take a long step out.  The horizontal length of this step will be determined by the shin of the lead leg during the lowering.  Keep it fairly vertical.  Not because I support some bogus story about the knee should not exceed the vertical line of the toes - rather because I find this is a superior position for loading the appropriate musculature.

 

The bottom position should be one where the knee of the rear leg is almost brushing the ground.  The top position should be just short of end of range.  Complete all the reps on this first side (which of course you will know to be your weak side) before going with the other leg.  Yes, you can take a short rest between legs - no more than 30 seconds though.

Schuler and Cosgrove, 2006

Setup: Set a barbell on the supports on a squat rack. Set the barbell on your trapezius with your shoulder blades pulled together.  Step away from the supports and take a ‘split’ stance, with your front heel about three feet in front of your rear toe.  (If you’re right-handed, start with your left leg out in front, as a general rule, always work your weaker or non-dominant side first).

 

Lowering: Lower your body so your front knee is bent about 90 degrees and your rear knee nearly touches the floor. Keep your torso as upright as possible.

 

Lifting: Rise back to the split position. Finish all the reps, then switch legs and repeat the set.

Bench Press

(Barbell)

Source

Description

King, I., 1999, Get Buffed

Bench press - WG/Bar/HB/FA:

Lay on the bench press.  Raise your feet up, bend the knees and cross the ankles.  Take a wide grip on the bar, and lower the bar to the bottom of the neck/top of the sternum.  The same speed as above - 6 seconds to lower, 2 seconds to lift.  Always go down to the same point on the base of the neck each time, and pause there.

Schuler, L., and Cosgrove, A., 2006, New Rules

Setup: Set a barbell on the uprights of a bench designed for chest presses.  If the uprights are adjustable, make sure they’re set high if you have long arms, or low if you have short arms.  Lie on your back on the bench with your feet spread wide and flat on the floor.  Grab the bar overhand with a ‘medium’ grip – your hands just outside shoulder-width apart.  If you’re using an Olympic barbell, you should have your pinkies on the smooth rings cut into the knurled part of the bar.  ...

Lowering:  Lower the bar to your sternum, just below the bottom of your pectoral muscles.

Lifting:  Push straight up. Make sure you bring the bar down to the same point on  your sternum each time.

Squat

(Back)

Source

Description

King, I., 1999, Get Buffed

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

King, 2000, HKRFU Program

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated.  

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent. The concentric phase should mirror the eccentric phase exactly.

Stiff leg deadlift - MG

Source

Description

King, I., 1999, Get Buffed

MG Stiff Legged Deadlift :

take a medium grip (about shoulder width) and commence in a standing position.  Lower the bar down by bending at the hips, not at the knees.  In the start, the knees should be slightly bent and remain exactly at joint angle during the lift. 

The WG chest up stiff legged deadlift (or Romanian Deadlift) was used in earlier phases.  The grip and technique of the MG Stiff Legged Deadlift also supports increase in load.

In plainer terms this is a flat back version of the stiff legged deadlift.  With the bar on your back, take a shoulder width stance and slightly bend the knees.  The knee angle is now not to change during the lift.  Flex or lower forward from the waist, keeping your chest up and hip/spine flat i.e. aligned.  Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip.  For most, this will not be very far!

Roussell, M., and Cosgrove, A., 2008, Warp Speed Fat Loss

Romanian Deadlift:

Take a medium grip (about shoulder width) and commence in a standing position.  Keep a tight arch in your lower back and keep it there.  Lower the bar down by bending at the hips, not at the knees.  Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip.  In the start, the knees should be slightly bent and remain exactly at that joint angle during the lift.

Single Leg Squat

(one leg squat)

Source

Description

King, I., 1999, Get Buffed

Single leg squat

...stand on 1 leg beside the squat rack or similar.  Place the other leg out so that the heel stays just off the ground at all times.  Bend the support knee and go down as far as you can whilst keeping your foot flat on the ground.  3 seconds down, no pause, controlled explosive up. 

Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps.  Using your bodyweight only, I expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps.  If this is the case, I have to wonder what you were doing during the earlier part of the workout?! 

Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up.  Remember this is a leg day!

Cosgrove, R., 2009, Female Body Breakthrough

Single leg squat

Start: Stand on your right leg with a bench behind you. Extend your left leg forward so that the heel stays just off the floor at all times.

Movement: Bend your right leg and lower yourself to the bench. Do not sit down. Instead skim the bench, and then drive back up to the starting position. During the movement, be sure to keep your right knee tracking over your middle toe. 

Initially, your range will be limited, but as you get better at it over time, aim to increase your range of motion by removing the bench and...
 

...using a squat rack or other stable object to hold onto for light support until you are able to perform a single leg squat with full range of motion.  Use only your bodyweight to start.

Squat

(Back)

Source

Description

King, I., 1999, Get Buffed

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

King, 2000, HKRFU Program

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated.  

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent. The concentric phase should mirror the eccentric phase exactly.

Cosgrove, R., 2009, Female Body Breakthrough

Start: With a barbell as high on your neck as comfortable, grip the bar with your hands as close to your shoulders as you can.  Be sure that your elbows are pointing directly down toward the floor.  Your feet should be shoulder width apart and either oriented straight ahead or rotated outward slightly.

Movement: Bending at the knees and hips, squat as deeply as you can, keeping your torso upright.  (Think about keeping your chest up as if you have a string pulling up your chest.) Then return to the starting position. The upward movement should exactly mirror the downward movement. 

Your knees should stay the same distance apart throughout the move.  If they collapse inward, decrease the weight you’re using and think about squeezing your butt muscles as you do the exercise.

p. 166…Overhead Squat

Movement: ….….Don’t let your knees collapse in toward one another.

Squat

(Front)

Source

Description

King, I., 1999, Get Buffed

Squat:

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

Cosgrove, R., 2009, Female Body Breakthrough

Front Squat

Start:  With your arms straight in front of you, walk up to the bar until the bar is touching your neck. 

Place the bar as high on your collarbone as comfortable.  The bar will rest on your shoulders.  Grip the bar with your hands as close to your shoulders as is comfortable and ensure that your elbows are pointing directly forward.  The bar should be pressed against your throat.  Stand with your feet shoulder width apart and have your feet either straight or with your toes angled slightly outward.  If you are uncomfortable using a bar use a kettle bell instead.

Movement: Bend at the knees and hips to

squat as deeply as you can, keeping your torso upright, then return to the starting position.  The downward motion should exactly mirror the upward one. 

Keep your knees an equal distance apart throughout the movement and keep your elbows up; don’t let them sag. As you squat down, thinking about sending your elbows up to the ceiling to keep a good position.

Single Leg Squat

(one leg squat)

Source

Description

King, I., 1999, Get Buffed

Single leg squat

...stand on 1 leg beside the squat rack or similar.  Place the other leg out so that the heel stays just off the ground at all times.  Bend the support knee and go down as far as you can whilst keeping your foot flat on the ground.  3 seconds down, no pause, controlled explosive up. 

Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps.  Using your bodyweight only, I expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps.  If this is the case, I have to wonder what you were doing during the earlier part of the workout?! 

Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up.  Remember this is a leg day!

Cosgrove, 200?, Rugby Programs posted on strengthcoach .com

One leg squat :

Stand on 1 leg beside the squat rack or similar.  Place the other leg out so that the heel stays just off the ground at all times.  Bent the support knee and go down as far as you can whilst keeping your foot flat on the ground.  3 seconds down, no pause, controlled explosive up. 

Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps.  Using your bodyweight only, expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. 

Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up. 

Single leg squat – back foot on bench

(Bulgarian Squat, Bulgarian Split squat)

Source

Description

King, I., 1999, Get Buffed

Single leg squat with back foot on bench

 

Some know this as a Bulgarian squat - with a difference. 

 

Face away from a normal height bench, and place your rear leg up on the bench.  You can check your distance by having a relatively vertical shin throughout the movement.  Place your hands on your head, and keep your chest and trunk vertical throughout. 

 

Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground. 

 

We are going to use a speed of 515 - 5 sec lower, 1 second pause top and bottom, and 5 second lift.  If you can do more than 10 reps, you can hold dumbbells in your hand.  I don’t expect this to be necessary initially.  Keep the knee aligned over the feet during the lower and the lift.  You don’t need to do a warm up set - get straight into the work set. 

Cosgrove, 200?, Rugby Programs posted on strengthcoach .com

Single leg squat with back foot on bench :

 

Some know this as a Bulgarian squat - with a difference. 

 

Face away from a normal height bench, and place your rear leg up on the bench.  You can check your distance by having a relatively vertical shin throughout the movement.  Place your hands on your head, and keep your chest and trunk vertical throughout. 

 

Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground. 

 

We are going to use a speed of 311 - 3 sec lower, 1-second pause top and bottom, and 1 second lift.  If you can do more than 10 reps, you can hold dumbbells in your hand.  Keep the knee aligned over the feet during the lower and the lift.  You don’t need to do a warm up set - get straight into the work set. 

Squat

(Back)

Source

Description

King, I., 1999, Get Buffed

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

King, 2000, HKRFU Program

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated.  

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent. The concentric phase should mirror the eccentric phase exactly.

Cosgrove, 200?, Rugby Programs posted on strengthcoach .com

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated.  

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent. The concentric phase should mirror the eccentric phase exactly.

Squat

(Front)

Source

Description

King, I., 1999, Get Buffed

Squat:

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. 

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent.  This is a tough technique to master, but it is worth it.

Cosgrove, 200?, Rugby Programs posted on strengthcoach .com

Front squat:

Place the bar as high on your neck as comfortable.  Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly forward. The bar should be pressed against the throat.  Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated.  

Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks.  This will ‘set’ your pelvis in a slightly posteriorly rotated position. 

As you lower, keep the hips in line with the spine - which means maintain this hip position.   Don’t misinterpret this - you can flex forward at the hips, just don’t change the hip/spine relationship.   Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. 

Keep your knees equal distance apart during the lift.  Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase.  The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent. The concentric phase should mirror the eccentric phase exactly.

Single leg deadlift

(bent knee, aka King Deadlift)

Source

Description

King, I., 1999, Get Buffed

King Deadlift

This is a single leg bent knee deadlift - one of my very own creations!  Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground.  Hands on hips or by side.  The aim is to bend the knee of the supporting leg until the knee  of the non-supporting leg is brushing the ground.  In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout).  If this is the case - and I expect it will be - look to increase the range from workout to workout.

You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement.  Keep the working knee aligned neutrally throughout the movement.  Take 3 seconds to lower, 1 second pause each end and 2 seconds to lift.  No warm up set needed.  When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands - this I suspect is a long way off!

Cosgrove, A., 20??, Rugby programs posted on strengthcoach .com

King Deadlift :

This is a single leg bent knee deadlift. Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground.  Hands on hips or by side.  The aim is to bend the knee of the supporting leg until the knee  of the non-supporting leg is brushing the ground.  In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout).  If this is the case - and I expect it will be - look to increase the range from workout to workout.

You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement.  Keep the working knee aligned neutrally throughout the movement.  No warm up set needed.  When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands.

Clean Pulls

Source

Description

King, I., 1999, Get Buffed

Clean Pull : 

 

we used the snatch pull (wide grip) in the previous phase.  The clean pull is the same width grip as the deadlift above - grip comfortably outside knees.  Again, this supports an increase in load.   Reduce the load to about or just below the weight of the first work set of 5 reps deadlifts. The aim of this lift is to go slow in the first pull (to just above the knees) and then to accelerate to the toes as fast as possible, minimizing role of elbow flexors, and finishing on the toes with upper traps fully contracted.  At the end of the first pull (bar just above shoulders) you should have the same trunk angle as in the start position off the ground.  Place a premium on the acceleration of the second pull.

The Snatch Pull

 

The snatch pull is a wide grip deadlift to above the knees, and then accelerating to the toes and simultaneously shrugging your shoulders in the top position.   If you struggle with the wider grip, use a medium, just outside shoulders grip (clean pull). 

 

Basically the technique is as per the deadlift except for the more aggressive acceleration in the second pull.  Look for a warm up set of about 60%WS at 6 reps, and a work set at of 6. 

 

The criteria for load selection in addition to trunk/hip/scapula technique, is the height and speed of the pull (on toes and traps).  Avoid any elbow flexion until the last moment, at which time allow the bar to rise if the acceleration has been significant.

Cosgrove, A., 200??, Rugby Program published on Strength Coach.com

 

Clean Pull :

 

The clean pull is a medium grip deadlift to above the knees, and then accelerating to the toes and simultaneously shrugging your shoulders in the top position.  

 

Basically the technique is as per the deadlift except for the more aggressive acceleration in the second pull.

 

The criteria for load selection in addition to trunk/hip/scapula technique, is the height and speed of the pull (on toes and traps).  Avoid any elbow flexion until the last moment, at which time allow the bar to rise if the acceleration has been significant.