If you want to have good leg drive out of the bottom of a squat, it starts with having a neutral spine, and then driving down into the floor, rather than trying to stand up or push into the bar. When you try and push into the bar, you will extend the lumbar spine and lose the glutes. Regardless if the goal is quads or glutes as shown here, you have to have a neutral spine at the bottom to generate a lot of tension in the respective muscles.
If you want to have good leg drive out of the bottom of a squat, it starts with having a neutral spine, and then driving down into the floor, rather than trying to stand up or push into the bar. When you try and push into the bar, you will extend the lumbar spine and lose the glutes. Regardless if the goal is quads or glutes as shown here, you have to have a neutral spine at the bottom to generate a lot of tension in the respective muscles.
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Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
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Use advanced set methods (like integrated partials)
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After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).