Saturday: Lower Body Strength
Long’s Saturday session is all legs. The injuries he suffered means he can’t lift crazy heavy, so he keeps his workout up-tempo by following an every-minute-on-the-minute, or EMOM, pattern for the opening superset of squats and deadlift.
Leg Strength (45-60 minutes)
- Squat and Deadlift EMOM: Set up two stations for this workout, one in the squat rack, the other on a platform or the floor to deadlift. At the top of every minute, perform five squats, rack the weight, then perform five deadlifts. Use the remaining time in that minute to rest. When the next minute strikes, do it all over again. Perform 10 rounds total.
- Lunges: 3 sets of 10 reps. Rest 1 minute
- Reverse Lunges: 3 sets of 10 reps. Rest 1 minute
- Side Lunges: 3 sets of 10 reps. Rest 1 minute