lower body leg routines

been looking into some new leg routines for some clients,so i thought i would post something up that will help with building up lower back and leg strength. for guys who are wondering how to do box squats i put a bench into the squat rack and if need be put plates under the feet of the bench so that its high enough that when you are "sitting on the bench" you are 90degrees.so u arent going ass to the grass. what you want to do is keep your lower back and upper body tight and rigid, you then squat down till you are in the sitting position,and then you lift, you must sit down and keep your back and hips and upper body tight, look up at a spot on the wall and focus on that. its not a touch and go kind of lift, you want to lift from the seated position, this helps with strengthening the hips and the lower back for when your squat gets heavier.

start off every leg session with a lower body warm up and lower back stretch




do each stretch for 10 seconds on either side 1-2 times, this will help eleviate any pressure in the lower back and will just help you loosen up.

then start your work out:

4 sets of full range motion squats pause 1-2 seconds at the bottom of each rep 12,10,8,6 reps : increasing weight each set.
6 sets of box squats : 8-10 reps : each set to failure.
2 warm up sets of stiff leg dead lifts 12,10 reps each (place 2 plates on the floor, have your toes on the plate and the heels on the ground)
4 working sets of stiff leg dead lifts : 8-10 reps each set to failure

hack squat/normal squat super setted with leg extensions : 4 sets of 12/20 reps to failure
walking lunges 4 sets of 12 steps per leg(with barbell) super setted with hyper extensions on the 45 degree hyper exension machine (get full strength in the hamstring)

goblet squat

4 sets of 12 - 3 second negative,1 second positive motion.

lying hamstring curls
4 sets of 15 reps to failure

oh i forgot to mention, kick the shoes off for any squatting or stiff leg dead-lifts, lunges and leg press i just put my shoes back on to cushion the feet otherwise feels like my bones are gonna snap.

Thanks DJ. I can see that workout causing some funny walks a day or 2 later.

Thanks for the stretching pics as well, something I need to start doing on leg days. (I obviously warm up and stretch, just not like those you posted).