Dr Fred Hatfield was a badass lifter, and the inventor of the Hatfield Squat, an exercise i'm going to have you guys try today. A lot of you won't have the necessary equipment to accomplish this lift - that's okay. There are ALWAYS alternatives.
Let's hammer those legs, fellas
A) Hatfield Squat
4x5 with the heaviest possible weight demo
*You can do WAY more than your 1rm back squat on these. If you don't have a safety squat bar, I want you to do heavy leg presses with the same rep scheme. If you're training in a home gym, hit heavy box squats!
B1) Dumbbell Walking Lunge
3x12 (6 ea leg) demo
B2) Box Jump
3x30 sec of max reps to a 20" box demo
C) Banded Prone Hamstring Curl
4x12 FAST, super explosive reps demo
*If you start to slow down before the 12th rep, stop the set. No grinding on these!
D) McGill Sit-up
3x12 ea side demo
E) Single Leg Leg Extension
3x15 ea leg demo
*I want you starting at a 45 degree bend, no more. Just locking out!
1. It sounds funny, but what can you do to improve your appearance other than your physique? The way you portray yourself to the world determines the respect you receive. Do you dress sloppy? Is your haircut neat and clean? What about that neck beard?