Stretch and Roll Out:
Before you begin the 10-7-3-1 rounds, do a round or two of lighter back squats for 10 reps. Then complete 3 rounds of Circuit #1 with 1-2 minutes rest in between each round.
After completing Circuit #1, rest 2-3 minutes then begin Circuit #2. Complete 3-5 rounds, resting 30 seconds to 1 minute between rounds.
10-7-3-1 Deadlift (Sumo or Conventional)
8-12 reps per side Single Leg Deadlift
8-12 reps per side Side Lunges
8-12 reps per side Single Leg Glute Bridges Off Box
Stretch and Roll Out:
These workouts are all for advanced lifters who can maintain good lifting form. When you first start out, use a light weight that allows you to maintain perfect form through all the reps. The sumo deadlift is described below but Conventional can be used.
For 10-7-3-1 rounds, you perform 10 reps followed by 10 seconds of rest, 7 reps followed by 7 seconds of rest, 3 reps and 3 seconds of rest then 1 rep and enough rest between rounds. You want to pick a weight that challenges you for the 10 reps. You will then proceed to use the little rest to help you complete a total of 21 reps with a weight you didn’t feel like you could do much more than 10 reps with. Beginners, who know correct form, start light for the first round and work up as they feel more comfortable until they are using a weight where they may even fail before the one rep.
Sumo Deadlift – Set your feet up at least shoulder-width apart. Point your toes slightly out. Set one or two kettlebells down between your legs or use a barbell pulled right up to your shins. If you use kettlebells, they should be centered between your heels. Sit your butt back and hinge forward slightly, keeping your back flat. Grab the handles or handle or barbell and keep your arms straight as you sink into a wide squat. Pull the kettlebells/barbell off the ground and stand up nice and tall. You almost want to pull up and back so that you don’t lean or fall forward. Squeeze your glutes at the top. Then sit your butt back and hinge over to bring the kettlebell(s)/barbell back to the ground. Touch them down and then stand back up. Make sure you are driving up off your heels and not rounding your back. Do not lean too far forward. And make sure you sink your butt. This is not a straight leg pull.
Single Leg Deadlift – Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Try not to tap the other foot down at all or at least not till you are fulling standing. Complete all reps on one side before switching to the other leg. To make the move harder, do a 3-5 count lower down toward the ground. Take 3-5 seconds to hinge over and then push straight back up. If that is still easy, then add a little bit of weight.
Side Lunges – Lunging with the right foot, step the right foot out toward “3″ on the clock. As you lunge out to the side, you are going to bend the right knee and sit your butt back. Keep your left leg straight. Both toes should be pointing straight ahead. Keep your right heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing. Complete all reps on one side before switching.
Single Leg Glute Bridges Off Box – Beginners should do a single leg bridge from the ground or even a two leg bridge if they can’t get their hips up as high with the single leg bridge. Intermediate exercisers may want to do a two leg glute bridge with their heels up on the box. The single leg glute bridge off the box is an advanced progression. To do the glute bridge off the box, place your heels on the box. Your butt should be right against the box. Bend your arms to 90 degrees with just your upper arm on the ground. Lift one leg up and point the toe toward the ceiling. Do not bend that leg or use it to help you bridge up. Drive through the heel on the box and press your hips up as high as you can. Squeeze your glutes and keep your core tight as you bridge up. Hold for a second or two and then lower down. Complete all reps on one side before switching.