ABN Athlete Howard Battle III Squats!

Active Body Nutritions

Active Body Nutritions

Blog posts regularly on health news and important topics

ABN Athlete Howard Battle III Squats!

Speed squats 8 sets 3 450 45 sec in between each set

  1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
  4. Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip:If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  5. Begin to raise the bar as fast as possible without involving momentum as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Note:You should perform these exercises as fast as possible but without breaking perfect form and without involving momentum.
  6. Repeat for the recommended amount of repetitions.

Caution: This is not an exercise to be taken lightly due to the speed that it requires. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

 

Front squats 2 sets of 5 420 30 sec in between each set

  1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
  2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
  3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note:For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
  4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip:If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  5. Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.
  6. Repeat for the recommended amount of repetitions.

Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The front squat is a very safe exercise but only if performed properly. This version of the squat is better suited for advanced athletes.

Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize. You can also place a small block under the heels to improve balance.

 

Pause Squats 3 sets 8 360 5 count between each rep

Begin by setting the crossbars on the power rack to an appropriate bottom position height. To do this set the bar across your shoulders where it would normally ride during the squat movement. Squat down so that your thighs go below parallel and have someone mark your height. Now set the bars so that when you squat down the weight bar will rest on the power rack cross bars in that bottom position. When doing the actual squat set the bar on your back as you normally would and begin your squat decent. Work to maintain good squat position with you head up and a straight back.

 

When you feel the weight bar make contact with the crossbars of the power rack stop. When you reach this position pause for a second to allow the weight to come to a full stop. Explode out of the hole and maintain good form as you perform the ascension part of the squat. Repeat this procedure for the remainder of the repetitions in your pause squat set. It is vital that you do not bounce the weight off of the power rack crossbars. Remember every repetition must have the one-second pause if this exercise is going to be effective.

Variations

The pause squat can also be effetely performed on the smith machine. Most smith machines have pins or stops that can be placed at various levels. Set your pins on the smith machine the same way you did on the power rack. Pause squats on the smith machine will tend to stress the front thighs a little more than power rack pause squats because you are performing the lift in a very upright position in the smith machine.

 

Leg press 4 sets 20 700 45 sec in between each set

  1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note:For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
  2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip:Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
  3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
  4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
  5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.

 

Leg curl 4 sets 20 Any weight

  1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
  2. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
  3. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
  4. Slowly return to the starting position as you breathe in.
  5. Repeat for the recommended amount of repetitions.

Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear.

 

Walking Lunges 4 sets 20

  1. Begin standing with your feet shoulder width apart and your hands on your hips.
  2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  4. Step forward with your rear foot, repeating the lunge on the opposite leg.

Ab situps 4 sets 20

 

The descriptions of these exercises can all be found on https://www.bodybuilding.com/exercises.  Check them out for more exercise tips and descriptions!