Gorillacorn Lower Body January 2020

Gorillacorn Lower Body January 2020

PDF LINK: https://tdbj.me/GGLowerJan2020
Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule

ROUND 1- 3 Minutes:

CALVES COMPLEX- LEFT/WEAK SIDE
MINUTE 1: CONCENTRIC-ONLY Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work
MINUTE 2: ECCENTRIC-ONLY Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work
MINUTE 3: ECCENTRIC-CONCENTRIC Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work

REST A MINUTE

ROUND 2- 3 Minutes:

CALVES COMPLEX- RIGHT/STRONG SIDE
MINUTE 1: CONCENTRIC-ONLY Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work
MINUTE 2: ECCENTRIC-ONLY Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work
MINUTE 3: ECCENTRIC-CONCENTRIC Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work

REST A MINUTE

ROUND 3- 3 Minutes:

CORRECTIVE HIP COMPLEX & PEACH-PLUMPER
Eccentric-Isometric 1-Leg Hip-Thrusts- Left/Weak Side @ 90 seconds work
Eccentric-Isometric 1-Leg Hip-Thrusts- Right/Strong Side @ 90 seconds work

REST A MINUTE

ROUND 4- 3 Minutes:

SINGLE-LEG STACK- LEFT/WEAK SIDE
MINUTE 1: Eccentric-Accentuated Bulgarian Deadlift or Rack Pulls @ 1 minute work
MINUTE 2: DB/KB Front-Loaded PAUSED Bulgarian Split Squats (BSS) @ 20 seconds rest, 40 seconds work
MINUTE 3: Bodyweight Stick-Assisted Constant Tension BSS @ 10 seconds rest, 50 seconds work

REST A MINUTE

ROUND 5- 3 Minutes:

SINGLE-LEG STACK- RIGHT/STRONG SIDE
MINUTE 1: Eccentric-Accentuated Bulgarian Deadlift or Rack Pulls @ 1 minute work
MINUTE 2: DB/KB Front-Loaded PAUSED Bulgarian Split Squats (BSS) @ 20 seconds rest, 40 seconds work
MINUTE 3: Bodyweight Stick-Assisted Constant Tension BSS @ 10 seconds rest, 50 seconds work

REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BASED ON WEEK OF TRAINING.

WEEKLY PROGRESSION
WEEK 1- LEARN IT: Perform 1 cycle and figure out your loads
WEEK 2- OWN IT: Perform 1 cycle again but beat your performance from previous week
WEEK 3- PUSH IT: Perform 2 cycles and maintain your loads
WEEK 4- KILL IT: Perform 2 cycles again but beat your performance from previous week

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Gorillacorn Lower Body January 2020