What's up guys? Jake Hutton from Fitness Culture. Today we're gonna be doing a leg
day from the Athlete Program. So the emphasis today is gonna be deadlift, but
we'll be doing some clean pulls, deadlifts, some single leg variations.
We're gonna start the day with an active warmup and then we're gonna be doing
some 10-yard get offs. This is just something you typically see in our
Athlete Program in the Fitness Culture App. Let's get going.
We just finished our active warm-up so now we're going to be doing a few
plyometric drills, and then we're going to be doing some 10-yard get offs with
a band. So we'll go through those real quick.
The goal today is really just to improve our explosiveness and our linear speed.
So one of the best ways to get a faster 40-yard dash is gonna be to improve your 10.
Most people's top end is where it is. There's small tweaks that
you can do to get your top end faster, but if you go to any combine training
facility, a majority of the time people are there, and what's gonna make your 40
faster is by getting your 10-yard dash faster. So a lot of times, since we're in
the gym, we spend a lot of time working on our 10-yard dash in the Athlete Program.
First lift we got today is gonna be a clean pull. So we're gonna do
five sets of three, just some clean pulls. I'm gonna try to work heavier than
my one rep max on the clean. And then from there it's gonna be a nice
transition, just to go straight into the deadlift, and just keep adding weight.
So on the clean pull, the goal today, I mean really, when we program a day, the way
it's gonna look is we're going to start with the movements that
are most demanding on our central nervous system, meaning the ones that
are gonna be the most demanding are gonna be our power movements, our most
explosive movements. So we always try to go from a clean pull, obviously is going
to be a powerful explosive movement, so we did some plyometrics now we're gonna go
clean pulls, then we're gonna go into our main strength movement for the day.
Then we'll work probably some hypertrophy at the end, or some muscle endurance.
Now that we finished up our clean pulls we're gonna be moving into the deadlift.
We're gonna be doing a rest-pause for strength protocol today on the deadlift. So we're
gonna be doing 80% of our one rep max, and the goal is to do basically four to
six reps on our first set, we'll rest for 20 seconds, then go two to three reps,
rest for 20 seconds, and then do one to two reps. And then after that we're gonna
rest for three to five minutes. Since it's on a deadlift I usually lean more
towards the five-minute side, just to fully recover before we start off on our
next set, so it's gonna allow us to get a lot more volume at a higher percentage
of our one rep max by taking those rest pause breaks during the set so we
can extend the set to get some more volume.
If you need to wake your ass up, that's how you do it. You know what I'm saying?
Lift the eyelids. Make some weird faces in here. I'm known for it.
We just finished up the deadlifts. Humbling.
Those these things are grueling. The rest pause sets are hard. Especially
the deadlift. But the next thing we got, we're gonna be doing some reverse lunges
straight into a glute ham raise. So we'll just do six each leg and then we'll be
doing six on the glute ham raise. We're gonna do a variation where we're
basically, I'll show you when we get over there, but we're gonna hold the weight
above our head on the way down on the eccentric, and then bring it to our chest
on the way up. So it's gonna overload the eccentric and it's gonna make it easier on the way up.
We're gonna start with the reverse lunges then hit the glute ham raise.
Alright guys, we just finished up our lunges and glute-ham raises. I almost ate shit.
Reverse lunging 405. Don't do that
after a long, heavy deadlift session when your legs are tired, it's dangerous.
Anyway, so we made it out alive. Now what we got is we're gonna be doing some barbell
hip extensions. So we're gonna be doing 10 reps on that and then we'll go TKEs,
which is just a banded knee extension. So the goal on this one is to flex your glute
as hard as you can, squeeze all the way back, you'll see once we demo
the exercise, and then really you want to extend the knee all the way and just get
a good contraction in your quad. Then we're going to finish that tri-set with
some single leg heel raises. So we're gonna go through all three movements,
rest for 90 seconds, and then go back through it. We're gonna do three sets
Finished up with that last tri-set, so we're gonna do three sets of back squats
just to burn it out, because it sounds like fun today maybe.
So we're gonna do some occlusion training. My knee's been
bugging me a little bit, so the occlusion training's been helping me to get my quad back.
So what we're gonna do, just keep it nice
and light today, we're gonna do three sets of 20, but we're gonna take recovery
in between. So I'm gonna do a set of 20, I'll probably rest for three minutes
while Brody's going, and we'll just switch back and forth with the occlusion
bands, just burn out this last exercise of the day.
Done with our squats. Brody said, "Hey man, I'm not even tired, let's
get some cardio in." So we're gonna finish up with some sled mills. So we just got this
treadmill, it's actually just a dead treadmill that
we just leave in here just so we can do sled mills on.
So it won't be turned on, we're gonna use it as a sled, and it's gonna allow
us to do basically a 20 second interval,
since we don't really have enough turf to do a 20 second interval, so we go
20 seconds on and then a minute break. We're gonna do 10 of them.
I'm Brody, Fitness Culture, this is Jake. If you want to train like him, which I don't
know why you would, you're insane, smash the subscribe button for workouts like this.
Leave a comment below what other workouts you want to see me die in and
have Jake perform. Thank you.