Over the past years, what we've learned about lunges is that they are completely underutilized in the day-to-day workout regime. When a lunge is done properly, it's a top tier strength movement. We designed this workout to simulate stresses placed on your body like a hard hunt. We are able to keep your body under stress, but controlled by doing a drop set. What the drop set does, is keep your legs operating at full capacity for a ton of reps! It's heavy weight AND high volume. If you want to add a ton of strength and endurance, this is a great workout to add in once a week for 6 weeks, in addition to the workout program you're currently going through.
In 30 minutes max rounds, we are shooting for 6-8 Rounds. Push yourselves here.
In the Lab, guys were using 80lb, 70lb and 60lb dumbbells for the lunges, some of us even went to 100lb, 90lb, and 80lb dumbbells. Ladies were doing 50lb, 40lb and 30lb dumbbells. For the Hip Thrusts, we do anywhere from 135lb to 215lb with the barbell. Start light with them and work your way up. 20 reps is a lot, don't let your form slip.
If you have any questions, email us at [email protected]