Squats and deadlifts are meat and potatoes on a good day training the lower body. Whenever you can combine movements in one routine, you will have a winner - especially if you think outside the box and do not spend your entire session in the easel with a rope.
This juicy motor exercise that famous coach Don Saladino, NASM recently highlighted on Instagram, for example, uses iron for front protectors, then mixes things with a deadly dumbbell and a Bulgarian squat weight. Try it the next time you feel that you spent all day on your leg stuck in one place.
As for the front squat, you'll notice Saladino takes a crossed position or bodybuilder instead of holding the bar in his hands in a clean position. This is a great option for people with limited wrist and shoulder movement. Just know that it may not be stable - especially for people who struggle to keep their chests upright. So if this fist is new for you, download slowly. For more tips on how to choose your fist, see this guide. Try 3 groups from 6 to 8 reps.
Next is the Back Chain Crusher: the lethal Roman dumbbell. With dumbbells in the hand, shoulder width apart, slight knee bending, pausing at the hips to push the butt back. Lower the torso down, keeping the weights close to your legs to the middle of the leg or until you feel a stretch in the hamstrings - whichever is closer. Take note of Saladino and maintain neutral neck placement, focusing on a spot on the floor. Then, go off to the starting position, while pressing your glutes at the top of the rep. Go for 3 groups of 8 to 10 reps.
Finishing the circle with the Bulgarian squat split is unlikely (albeit still a challenge). This one-sided exercise will strengthen your entire lower body, including quadrants, tendons, and hamstrings. And like any other movements on one side, you'll hone your mobility and sports, too.
Prepare a box or bench with knee height or less. Enter the front stabbing mode with a vertical front cover, with your back foot raised behind you. Support your heart and keep the hips square square on your body, bending your front leg. Get off until your thigh reaches the ground. Press through your front foot to return to the stand. Finished with 3 sets of 15 leg reps.
Would you like to try more exercises and workouts from Saladino? Check out his "Health Health Superhero Shred" program, which is designed with the same principles that he uses to get premium clients. You can also find Saladino, along with lots of fitness content, on the All All Studio live streaming app.