FREAK ATHLETE ALERT 🚨

Conjugate Method Strength, Mobility, & Bulletproofing Workout! 

Nothing fancy or crazy here, just good, basic lower body training covering multiple key facets of fitness. This type of consistent, daily grind is how freak athletes are made. Not every workout is going to be legendary, but stacking boring, plain Jane workouts on top of each other for year's on end is what will make you a LEGEND.

1. Low intensity plyometric (4 sets of 50 low bounces)

You can bounce a little bit harder as your body gets primed with each successive set. The goal is primarily is just to stay stiff and be springy off the ankles. This warms up the body, primes the nervous system, and gives me a low intensity reactive stimulus.

2. ATG Anderson Front Squat (Up to heavy single with 335lbs)

I ramped up with a few moderate jumps (135lbs, 185lbs, 235lbs, 285lbs, 335lbs) in order to get to an RPE 9/9.5 top single for the day. The goal with a low volume, high intensity protocol like this is maintenance of what I've already built. This lift builds massive leg and upper back strength, hip and thoracic extensor mobility, and grit & determination. These are effing hard.

3. Unilateral Hyperextension (3 sets of 10 per leg up to 120lbs).

This movement builds end range hamstring strength and resilience, while also contributing to general posterior chain hypertrophy. It is super intense and you do have to be very careful here as the stress on the distal hamstring tendons of the working leg is absolutely immense. This is a good way to overload the limbs on the hyperextension hinge pattern without overloading the lower back, as the absolute loading on the latter is reduced quite a bit while the stress on the former is enhanced.

4. Body weight abduction (3 sets of 15 per side)

I purposefully sort of crunching through the oblique on the downside and then punching up with the hip, so you get a nice synergistic action here. This is for core strength and I consider it quality of life work. I do this type of thing to keep my hips happy with longevity considerations in mind. You can also perform this exercise in the inverse fashion, lowering and punching up through the top leg (rather than the bottom leg) to perform it as an adduction movement. These two patterns are complementary and I often pair them.

5. Cossack squat (2 sets of 30 reps)

This is really just for general hip mobility. Sinking into the working hip while extending the other into abduction on a fully stretched hamstring can be quite challenging and requires a nice blend of different hip mobility qualities. I have started to get pretty comfortable here so I will probably remove the counterweight soon.

Not sure if I'll ever load this though as I think in some ways that will reduce the benefit for someone like me. There is something to be said about getting your body into compromising positions without the aid of external loading. For a lot of strong guys having a weight push them down actually makes it easier to achieve and hold certain positions because they're used to being pushed around by heavy weights anyway, but take the weights away and they often can't get into a lot of positions that "normal people" can easily get into to. So I think for weight training biased guys, such as myself, there is something to be said about achieving these positions without that extra "help."