DFHT Question: Lower Body Exercises

[kibrood]

Hello all,

I'm currently using the 5x5 and all is going well. I would like to switch to DFHT once my 5x5 phase is done, but I need some suggestions for lower body exercises. I workout at home with only a power rack, a bench, a bar, some bands, and some dumbells. Can someone make suggestion to modify the following:

DFHT
Lower Body Workout One: (Tuesday)
3. Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4. Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
-or-
4. Leg Presses (3-4 sets of 10-12) or- Occasionally a Hack Squat (for 3-4x10-12)

For #3 I was thinking DB Swing throughs or band pullthroughs?
For #4 Barbell Hacks, Band Leg Curls, Natural GHRs (rough on my knees)?

I appreciate the help.

 

[AnimalMass]

Good question. I'll try and address this in a future article, but off the top of my head...

1) For pullthroughs, you can do dumbell swings. I believe I described them already on this forum just a few days ago, so run a search and you shoudl find it. Also, I believe Susan has posted a video of them at www.midwestbarbell.com - You may have to go into the forum and chekc the stickies to find the video though. - Also, you can do dimel deadlifts to help that area and honestly, it's really easy to make a reverse hyper that fits into your power rack if you have the time. - you could also just do some lighter goodmornings for higher reps. - do them with narrow stance roounded back and also wide stance arched back.

2) For the leg work, just stick to the basics: lots of back squatting, front squatting, lunges, straight leg deads, romanian deadlifts, etc. - If these are the foundation of your program, you'll have big legs. Period.

Matt

 

[kibrood]

Thanks for the reply AM. I look forward to using your training system in a few weeks.

 

[AnimalMass]

hey, the next installment is coming out next week I believe, so look out for it.

Matt