This workout is simple—but not easy. It focuses on the posterior chain and includes two major hamstring drop sets: one hip-dominant exercise and one knee-dominant exercise. This is the perfect lower-body workout if you have minimal time to train. The intensity is high, the workout is extremely effective, and you’re in and out of the gym fast.
After a thorough warm-up, you will move straight into the main lift.
1) Deadlifts (any variation of your choice), 5 sets x 5 reps
Coaching Notes: A simple 5 × 5 protocol for the main compound lift allows you to strengthen the entire body and dial in your deadlift technique as you ramp up the weight. If you have a deadlift bar, use it. You can also use a trap bar. Progress the weight every round until you hit your top weight on the final set of five reps. When choosing your weight—especially if you’re using a percentage of your one-rep max (1RM)—be conservative. Use 90% (0.90) of your 1RM. Don’t overarch at lockout, and make sure you brace appropriately. This “How to Deadlift” article will help.
DROPSET #1
2) Back Raise Dropset, 1 set x 6 rounds
Round 1: Heavy Back Raises x 5-10 reps, Rest 5-10 sec.
Round 2: Back Raises x 5-10 reps, Rest 5-10 sec. - [Lower the weight from previous set]
Round 3: Back Raises x 5-10 reps, Rest 5-10 sec. - [Lower the weight from previous set]
Round 4: Back Raises x 5-10 reps, Rest 5-10 sec. - [Lower the weight from previous set]
Round 5: Back Raises x 5-10 reps, Rest 5-10 sec. - [Lower the weight from previous set]
Round 6: Bodyweight-only Back Raises x 10+ reps, DONE.
Substitutions: Romanian Deadlifts (RDL’s), glute bridges, hip thrusts
Coaching Notes: The goal is to take as little rest between rounds as possible. Squeeze the glutes hard at lockout until your body forms a straight line.
Here’s an example of the Back Raise Dropset:
DROPSET #2
3) Prone Leg Curls Dropset, 1 set x 5 rounds
Round 1: Heavy Prone Leg Curls x 5-10 reps, Rest 5-10 sec.
Round 2: Prone Leg Curls x 5-10 reps, Rest 5-10 sec. - [Lower the weight from previous set]
Round 3: Prone Leg Curls x 5-10 reps, Rest 5-10 sec. - [Lower the weight from previous set]
Round 4: Prone Leg Curls x 5-10 reps, Rest 5-10 sec. - [Lower the weight from previous set]
Round 5: Prone Leg Curls x 10+ reps, DONE.
Substitutions: Seated leg curls, seated band-resisted leg curls, standing single-leg leg curls
Coaching Notes: The goal is to take as little rest between rounds as possible. Drive the heels hard toward the glutes on every rep.
Try out this exercise variation in your next back workout and check out Ageless Athlete 5.0. It is my exact training blueprint for modifying conventional exercises (and programming) for older lifters to help them train optimally and for the rest of their life.