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WORKOUT
Tricep Rope Pushdown
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French Press
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Because we’re in the Blue Star state-of-the-art training facility – loaded with the best leg training equipment in existence, from Arsenal Strength and Westside Barbell – we wanted to mash up old-school exercises with new-school equipment.

Make no mistake – there’s no mainstream fitness equipment and gadgets here – just old-school classics – made better.

Welcome to the Old School meets New School Leg Workout.

You will be starting with a weight that you would hit failure with at 15 reps.

Then, you will be adding a bit of weight to each set, and performing fewer amounts of reps. The goal is to hit failure on the last 2 sets.

Set 1 – 12 reps
Set 2 – 10 reps
Set 3 and 4 – 8 reps
Set 5 – 6 reps.

You will only have 90 seconds rest between sets – so use the stopwatch on your smartphone. The shorter rest period means you’ll get a tonne of volume in during a short period of time.

As always, perform a dynamic warm-up before you begin.

Exercise #1: Barbell Back Squat (12,10,8,8,6 Reps)
Because this exercise allows you to load up a ton of weight, it’s a serious mass builder for your entire lower body. Remember to brace the core, keep your knees out and squat down past parallel for full range of motion. This will likely be your heaviest exercise of the entire workout, so remember to bring the intensity!

Exercise #2: Sissy Squat (12,10,8,8,6 Reps)
Stand with your feet shoulder-width apart, grab on to a support, and as you bend down lean your upper body back so you’re in a straight line from head to your knees and your torso is about 45 degrees with the floor.

If you’re strong enough, you can hold a plate on your chest while performing these, but be careful not to overload your knees, bodyweight alone on this one is a struggle for most. If you’ve done them correctly, your quads should be on fire.

Exercise #3: Walking Lunge (12,10,8,8,6 Reps)
Next we’ve got walking lunges, this is a good transition exercise after performing mostly quad dominant to more hamstring activation exercises.

Throw a barbell on your back or grab a pair of dumbbells – drive through the heel of your front leg and explode right into the lunge on the opposite leg. The real work on this one comes from the explosive raising portion of the movement, not the lowering. So stay explosive and keep constant tension on those hamstrings.

Exercise #4: Russian Leg Curl (Nordic Ham Curl) (12,10,8,8,6 Reps)

Keep your core braced and your back straight throughout the whole exercise, no arching the back or sticking your butt up. Slowly lower down to a full stretch position in your hamstrings, then forcefully contract your glutes and hamstrings to pull your body back up.

If you’re performing this on a lat pulldown or bench with a partner, be sure you have a pole or something to assist you as bodyweight for this exercise is a feat of brute strength in itself, that not many can easily accomplish.

Exercise #5: Barbell Deficit Stiff Leg Deadlift (12,10,8,8,6 Reps)
The stiff leg deadlift is an awesome compound exercise for building those sweeping hamstring drops.

This allows you to go beyond your normal range of motion and get an even deeper stretch in the hamstrings to help you develop truly iconic hams. Keep the back straight, don’t round; keep your knees slightly bent so you don’t hyperextend them, focus on feeling the stretch in the hamstrings at the bottom and flex your hamstrings and glutes to pull the weight back up.

If you feel too much strain in your lower back, you’re likely lacking flexibility or lifting too heavy, so make sure you feel it where you’re supposed to.

Exercise #6: Donkey Calf Raise (12,10,8,8,6 Reps)
To finish off this epic old school leg day, we’ve got donkey calf raises. This is Jordan’s all-time favourite mass builder for the calves, and an exercise famously portrayed by the Old School lifters back in the day who would do these with 3 big bodybuilders sitting on their back.

Keep your back straight, lower your heels below the foot pad, pause at the bottom in the full stretch position, then forcefully contract your calves to raise yourself up.

And there you have it! Try out this classic, Old School Bodybuilding Leg Workout on your next leg day and let us know how it went for you!
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Big Ramy is not stopping any time soon. The man has arrived to South Florida. Follow along as he takes you through an intense shoulder & biceps workout at Athletic Factor Gym.

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I’m a Certified Personal Trainer, Fitness Model, and Entrepreneur. 5 Years ago, I was incredibly skinny with no muscle whatsoever, and I started my Fitness Journey after getting inspired by Zyzz, and after years of trial and error, I got results! I kept myself motivated and learned what to do by watching videos like this, and now that I achieved a body I can be proud of, I’ve made it my mission to give back and inspire the next Generation of Aesthetics and help as many people as I can! To do so, I became a Certified Personal Trainer (NCCPT) and I do Customized Online Training and Diet Plans for my clients all around the world! Regardless of your goals, whether it’s to Gain Muscle, Burn Fat, Tone Up, or just stay healthy, I’ll help you UNLEASH your inner BADASS, and TRANSFORM your body to get that Adonis V Taper and washboard abs for the summer! We both know you DESERVE it! You were MEANT FOR GREATNESS, don’t fight it 😉

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The first day of a new program is often a little intimidating. When Hannah Eden is in charge, you’d be forgiven if you’re quaking in your shorts!

But while FYR is definitely going to challenge you, it’s not about senseless punishment. It’s about giving your body and mind the perfect dose of intensity, over and over, until you emerge 30 days later stronger and more inspired than ever. It’s about finding your reason to keep going, keep growing, and keep improving as an athlete and a person.

There’s nothing to be gained by trying in vain to keep up with someone who is on a completely different level from you. That’s why each FYR workout has three levels of technique and exertion to choose from: beginner (Tanner, on the left), intermediate (Paulo, on the right), or elite badass (Hannah). Pick what’s appropriate for you, or move back and forth between models as your abilities allow.

Remember: You control the throttle in this program. That’s the beauty of timed sets like this 30/60/90 protocol. Just do your best, at the best pace you can manage, until the timer goes off. Then, keep coming back for more!

Hannah Eden is quickly becoming a legend in the strength and fitness community, and not just because of her hair color (although it doesn’t hurt). She’s also a perfect blend of superhuman workhorse, talented teacher, and inspirational force of nature.

FYR stands for “Find your reason,” Hannah’s motto and mantra. But while FYR is definitely going to challenge you, it’s not about senseless punishment. It’s about giving your body and mind the perfect dose of intensity, over and over, until you emerge 30 days later stronger and more inspired than ever. It’s about finding your reason to keep going, keep growing, and keep improving as an athlete and a person.

There’s nothing to be gained by trying in vain to keep up with someone who is on a completely different level from you. That’s why each FYR workout has three levels of technique and exertion to choose from: beginner (Tanner, on the left), intermediate (Paulo, on the right), or elite badass (Hannah). Pick what’s appropriate for you, or move back and forth between models as your abilities allow.

Remember: You control the throttle in this workout. That’s the beauty of timed sets like this 30/60/90 protocol. Just do your best, at the best pace you can manage, until the timer goes off.

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Make sure you know these common intense core abdominal exercises that are more likely to overload the pelvic floor if it’s already at risk of injury. These abdominal core exercises don’t apply to all women, many women will be able to perform intense core exercises quite safely.

This Physical Therapist video shows you some machine and mat-based abdominal exercises to avoid or modify if you’re at increased risk of pelvic floor problems.

Women who are not at risk or pelvic floor problems may be quite capable of performing more intense abdominal exercises such as those demonstrated in this video.

Video Suitability: Women with pelvic floor weakness, prolapse, after prolapse surgery or after a hysterectomy.

Identifying abdominal exercises unsafe for prolapse or hysterectomy requires also knowing whether your pelvic floor is at increased risk of injury. If you have prolapse problems or if you’ve had a hysterectomy, your risk of pelvic floor injury may be increased and it’s very worthwhile knowing the abdominal exercises to avoid.

This list of unsafe abdominal exercises for prolapse definitely doesn’t apply to all women. Women without an increased risk of pelvic floor problems can often perform more intense core abdominal exercises quite safely.

Unsafe abdominal exercises for prolapse or after hysterectomy include:

Abdominal curl machine (abdominal crunch)
-Captain’s chair leg raises
-Incline bench sit ups
-Incline bench sit ups with weights
-Exercise ball abdominal curl (abdominal crunch)
-Double leg raise with exercise ball
-Traditional abdominal curls

Why can these exercises cause pelvic floor problems?

Scientific research tells us that abdominal curl exercises force the pelvic floor downwards in women with pelvic floor problems. Having a history of pelvic surgery also increases the risk of prolapse (1).

The pelvic floor muscles and ligaments that support your pelvic organs (bladder, uterus, vagina and rectum). If your pelvic floor can’t withstand the pressure of your exercises your pelvic floor muscles and ligaments can become stretched and weaken. This increases the risk of pelvic floor problems such as incontinence or prolapse.

Pelvic Floor Friendly Alternative Abdominal Exercises

There are many pelvic floor friendly abdominal exercises to choose from.

Pelvic floor friendly abdominal exercises include:
– Appropriate mat-based core exercises https://www.youtube.com/watch?v=gidN1N8nSRU&t=7s
– McGill abdominal curl exercise https://www.youtube.com/watch?v=z3-FLG89vCg
– Side plank exercises
– Modified forward plank with variations https://www.youtube.com/watch?v=Ibqkscks9Lc&t=11s
– Modified mat exercises https://www.youtube.com/watch?v=khSLBOipfto

These exercises usually don’t require intense outer abdominal muscle contraction. Everyone has a different capacity for doing abdominal strengthening exercises. It’s important to choose those abdominal exercises that are appropriate for your body that allow you to exercise safely and avoid straining.

References
Barton A, Serrao C, Thompson J, Briffa K (2015) Transabdominal ultrasound to assess pelvic floor muscle performance during abdominal curl in exercising women. International Urogynecology Journal.Volume 26, Issue 12, pp 1789–1795. https://link.springer.com/article/10.1007/s00192-015-2791-9