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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit

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Speaker 1: Tip six exercises too bulletproof your lower body. So this

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Speaker 1: is a quick show where I'm gonna give you six

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Speaker 1: exercises that I use. I actually did them today and

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Speaker 1: I've been using them for a long time to bulletproof

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Speaker 1: my body, to bulletproof the body of clients back when

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Speaker 1: I was a trainer and a coach. And you can

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Speaker 1: use them too. And it's the prehab versus rehab argument. Okay,

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Speaker 1: So whether you are injured now and you need to

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Speaker 1: fix some issues or you want to prevent injury, that's

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Speaker 1: what I mean by bulletproof to prevent injury. And as

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Speaker 1: you're gonna see, they are not complicated. They require no

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Speaker 1: equipment whatsoever, their body weight exercises, but you just have

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Speaker 1: to do them. As I say into my new book,

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Speaker 1: The Micro Workout Plan, you just have to do them consistently.

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Speaker 1: And when you do that, that's when you will bulletproof

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Speaker 1: your body. So these are six lower body exercises. And

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Speaker 1: let's be honest, guys, especially men, men tend to not

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Speaker 1: do the lower body right. It's the age old joke

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Speaker 1: that guys Monday are in the gym doing bench press,

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Speaker 1: the guy with the huge upper body and the small legs. Well,

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Speaker 1: so many issues when it comes to injury, knees, hips, calves.

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Speaker 1: As we get older, that is a huge issue I

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Speaker 1: have seen over the years with especially men as they age.

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Speaker 1: And are you know doing the recreational sports tennis, basketball,

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Speaker 1: pulling calf muscles. So these exercises are going to help

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Speaker 1: uh deal with that as well, all right, So that

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Speaker 1: they're simple, you just have to do them, and you

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Speaker 1: have to get stronger over time, and you have to

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Speaker 1: learn how to do them correctly. Even though they are

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Speaker 1: quote unquote simple, they still have to be done correctly. Okay.

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Speaker 1: And five of the six are unilateral exercises. What does

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Speaker 1: that mean? One limit of time? And that is so essential,

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Speaker 1: that is so essential to doing the two things that

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Speaker 1: we are trying to do here. We are strength strengthening

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Speaker 1: the muscles and we are fixing imbalances. All right, So

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Speaker 1: we're getting the muscles of the lower body and what

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Speaker 1: are those. That's your glutes, your hamstrings, your quads, and

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Speaker 1: your calf muscles. There are other ones, smaller muscles as well.

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Speaker 1: And what this workout does is it targets the lower

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Speaker 1: body in all three planes. You're gonna go up and down,

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Speaker 1: front and back, and we're gonna even do some ply metrics. Okay.

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Speaker 1: They are functional, which means they're gonna help you in

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Speaker 1: your activities of daily life, and they are going to

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Speaker 1: help you with all. I don't care what recreational you

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Speaker 1: engage in. These exercises are going to help. Okay. So

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Speaker 1: five of the six are unilateral. One is bilateral, which

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Speaker 1: means you're using both feet at the same time. And

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Speaker 1: that's the last one we're gonna talk about, and that's

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Speaker 1: the pliometric exercise. Okay, so let's get right to it.

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Speaker 1: First exercise single leg floor touch. So you're gonna balance

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Speaker 1: on one foot. You're gonna bend that supporting leg a

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Speaker 1: little bit, so it's a soft knee as we call it,

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Speaker 1: and then you're gonna try to touch the ground with

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Speaker 1: your contralateral hand, your opposite hand. Okay, so you're going

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Speaker 1: to hinge at the hip, you're gonna keep that knee

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Speaker 1: soft that you're balancing on, and you're going to touch

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Speaker 1: the ground and then come back up full extension. Okay.

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Speaker 1: This is a phenomenal exercise for your hamstrings and your glutes, okay,

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Speaker 1: your posterior chain as we call it, and it also

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Speaker 1: helps with balance, and it is super functional. Alright, single

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Speaker 1: leg floor touch kind of like a deadlift of swords,

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Speaker 1: but you're not holding any weight. It's a body weight exercise.

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Speaker 1: So balance, single leg touching the ground, and listen, if

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Speaker 1: you can only go down so far, you don't have

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Speaker 1: to touch the ground right away. So if there's a

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Speaker 1: bench in front of you, or a water bottle or something,

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Speaker 1: you can start with that and over time build up

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Speaker 1: to going lower. Okay, balance and the posterior chain. Number

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Speaker 1: two step ups. So for these exercises, you want I

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Speaker 1: use a bench, you can have a box. You want

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Speaker 1: something that is sturdy and roughly at about your knee height,

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Speaker 1: not not higher. I wanted at your knee height. And

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Speaker 1: especially for step ups, I see especially shorter people doing

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Speaker 1: step ups on steps or boxes that are too high,

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Speaker 1: that are way past their knee and for me, that's

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Speaker 1: not the perfect uh size at least to get started, especially,

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Speaker 1: but I wanted to at your knee height. Alright, So

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Speaker 1: up ups, you're gonna step up onto a step and

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Speaker 1: you're going to go up and down tapping your other

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Speaker 1: leg ten times. So all of these exercises, as I

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Speaker 1: will say at the end, are going to be ten repetitions.

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Speaker 1: So you're gonna tap. Let's say you put your right

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Speaker 1: leg up on that step, the left leg comes down,

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Speaker 1: you tap it on the ground, you step up, you

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Speaker 1: tap the left foot on that bench. Full extension, which

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Speaker 1: means the leg is straight, your right leg, and then

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Speaker 1: you go back down. You do that ten times and

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Speaker 1: then you switch. You're not holding any weight, and here's

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Speaker 1: the one of the top most important cues for these exercises.

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Speaker 1: You go slowly, especially on the down. Okay, I see

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Speaker 1: people holding weights and they are just throwing their body

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Speaker 1: up and down. They're using momentum, and you're losing the

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Speaker 1: eccentric the lower ring. So I want a consistent tempo.

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Speaker 1: I want you to get that full extension. So again,

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Speaker 1: right leg is up on the step, you step up,

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Speaker 1: you tap your left foot on that step. Your right

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Speaker 1: leg is now fully straight, and then you slowly lower

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Speaker 1: back down. You control the movement down to the ground.

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Speaker 1: You don't let gravity just drop your body. And that's difficult,

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Speaker 1: and that's why you don't need weight if you're controlling

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Speaker 1: this movement the whole time, there is muscular time under

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Speaker 1: tension the entire movement. So ten reps on one side,

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Speaker 1: ten reps on the other, and tap the foot and

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Speaker 1: make sure again that you get full extension. You tap

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Speaker 1: on the ground, you tap on the step, and the

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Speaker 1: leg that is supporting you is fully extended at the top.

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Speaker 1: All right. Number three, single leg get ups. So that

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Speaker 1: same bench, that same step that you're using roughly knee height.

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Speaker 1: You're going to sit on that and then you're gonna

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Speaker 1: get up out of the get up out off the

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Speaker 1: bench or off the step with one leg. Alright, So

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Speaker 1: right leg, and start with that one. You're going to

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Speaker 1: get up just using that leg. And I want full extension.

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Speaker 1: And then I want you to slowly lower your body

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Speaker 1: back down again. You don't drop down, you slowly lower

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Speaker 1: yourself back down. That is difficult, And this is a

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Speaker 1: phenomenal exercise for strengthening what your glutes. So many people

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Speaker 1: have weak glutes. We sit on them or I don't.

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Speaker 1: I'm standing right now. Many people sit all day long.

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Speaker 1: The glutes get get weaker and weaker. Now, if you

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Speaker 1: need this is difficult. So if you need to hold

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Speaker 1: onto something to help you get up and down. You

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Speaker 1: can do that. You can use your hands over time, though.

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Speaker 1: The goal is to get up and down with just

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Speaker 1: your leg single legs. So ten reps on one side,

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Speaker 1: ten reps on the other side, and you're gonna do

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Speaker 1: two sets of everything. I will remind you of that

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Speaker 1: at the end as well. All right, and slowly on

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Speaker 1: the descent. Don't let your body just drop down to

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Speaker 1: the bench. And that's where it's difficult. You're controlling the movement.

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Speaker 1: You're controlling your body weight against grab d And it

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Speaker 1: sounds so simple and oversimplified, but it's not. You think

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Speaker 1: you have to hold weight, No you don't. We are

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Speaker 1: just strengthening those imbalances. We are strengthening those muscles of

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Speaker 1: the lower body functionally, just as you would all day long. Okay,

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Speaker 1: with your movements number four, you're going to use that

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Speaker 1: same bench. This is the third exercise, same thing, and

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Speaker 1: you're gonna do. You can call it many different things,

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Speaker 1: a split squat, single leg lunge, bulgarian split squat. All

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Speaker 1: that means is you're putting one leg behind you and

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Speaker 1: you are doing a lunge with one leg back on

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Speaker 1: that bench, and you are focusing on that front leg.

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Speaker 1: You have to make sure that that leg, the supporting leg,

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Speaker 1: is far enough away from the step of the bench

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Speaker 1: so that you can keep your knee over your ankle

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Speaker 1: and behind your toes as you do a lunch. All right,

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Speaker 1: So this one again challenging. When you go slowly, you

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Speaker 1: don't need to hold and I don't want you to

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Speaker 1: hold any weight. So right knee, right legs straight out

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Speaker 1: in front of you, left foot balancing up on that step.

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Speaker 1: Ten repetitions up and down. You're going to drop your

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Speaker 1: upper body straight down to the ground. Again, keeping your

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Speaker 1: knee over your ankle. It can go a little bit forward,

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Speaker 1: but keep it behind the toes and keep your chest up.

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Speaker 1: So same guidelines as if you're doing a squat, but

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Speaker 1: you're doing it with a single leg, unilateral, really focusing

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Speaker 1: on the quad. Now, okay, ten reps with the right leg, switch,

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Speaker 1: put the right leg up on the bench or step.

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Speaker 1: Ten reps with the other leg. And when I do

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Speaker 1: this exercise, I have my arms bent n degrees as

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Speaker 1: if I'm running, So as I go down, I'm literally

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Speaker 1: pumping the arms slowly naturally, as if I'm kind of running.

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Speaker 1: And as I say this right now, I'm doing it,

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Speaker 1: so keep it natural, focus on that front leg, and

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Speaker 1: you're gonna see if you haven't done these exercises this way.

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Speaker 1: They're challenging, and over time you're gonna get better and

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Speaker 1: better at doing it and slowing it down even more

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Speaker 1: and and recruiting more muscle fibers. Okay, number five, Now

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Speaker 1: you get away from the step. This is the only

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Speaker 1: one um with movement other than the sixth, but that's

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Speaker 1: a plyometric. So you're just gonna do walking lunges. And

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Speaker 1: I want ten steps in one direction, turn around, ten

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Speaker 1: steps back, and that's roughly ten yards. I do this

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Speaker 1: often on a football field, as I will say at

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Speaker 1: the end here, and it's it's roughly ten yards for me,

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Speaker 1: depending on your stride length. Obviously, you're gonna do that twice.

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Speaker 1: So ten steps in one direction, turn around, ten steps back,

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Speaker 1: and you do that twice. Okay. And the final one,

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Speaker 1: this is one that I have found so much success

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Speaker 1: over the years with especially men pulling calf muscles as

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Speaker 1: we age. So step jumps. Now you can do it

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Speaker 1: with the same step that is your knee height, uh

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Speaker 1: that you use for the other exercises. But for many people,

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Speaker 1: especially the ones who are just starting out, that's high.

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Speaker 1: So for clients back when I was training, it would

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Speaker 1: be just a couple inches off the ground. So I

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Speaker 1: do this at a stadium, and I use a step,

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Speaker 1: just literally the step in the stadium. The first step.

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Speaker 1: You can jump to the first step or the second step.

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Speaker 1: First step is generally like three inches off the ground,

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Speaker 1: depending on the stadium. Obviously second step is probably six inches.

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Speaker 1: You don't have to go super high, as my point,

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Speaker 1: nor should you really the whole goal. This is the

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Speaker 1: only bilateral exercise. As I said, it's the only pliometric exercise,

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Speaker 1: and your goal is just too do that movement quickly,

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Speaker 1: to do the pliometric movement, the movement we don't do

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Speaker 1: enough in training as we get older, And I would

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Speaker 1: argue that as one of the reasons by so many

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Speaker 1: people pull muscles, calves, hamstrings right later in life. You're

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Speaker 1: playing tennis, you're playing basketball, you're running after your dog,

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Speaker 1: and the calf, the hamstring, something goes because we're not

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Speaker 1: training those quick movements, those fast twitch fibers sometimes just

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Speaker 1: the rapid response and you don't have to overdo it.

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Speaker 1: So same thing. I want two sets, ten repetitions. Jump

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Speaker 1: up on the step by the way, step back down.

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Speaker 1: Now you can jump back down, but when you do

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Speaker 1: that there's an added level of difficulty that most of

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Speaker 1: you don't need. If you're super advanced, fine, you can

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Speaker 1: jump back down, but you actually are putting yourself at

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Speaker 1: risk to pull a muscle when you jump back down quickly.

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Speaker 1: And that's not the goal of this one. The goal

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Speaker 1: is the up. So jump up two ft, step back

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Speaker 1: down with one ft reset. Do that again. Do that

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Speaker 1: ten times and two sets. So for me, three to

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Speaker 1: four inches perfectly fine, and for the vast majority of

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Speaker 1: you that's all you need. All right, So again, two

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Speaker 1: sets of everything, ten repetitions. Now there's two ways, many ways,

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Speaker 1: but two general ways you can do this. You can

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Speaker 1: either do two sets right in a row, you know,

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Speaker 1: you do two sets of the single leg floor touch

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Speaker 1: one set and then the second set and then you

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Speaker 1: move on to the next exercise. Or you can do

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Speaker 1: it as a circuit. That's another fun way. Do one

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Speaker 1: set of everything and do a second set. Again. Which

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Speaker 1: way should you do it? Whatever way you want to

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Speaker 1: and mix it up. Sometimes I want to do two

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Speaker 1: sets right in a row and other days I feel

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Speaker 1: like doing a circuit. It's totally kind of how I'm

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Speaker 1: feeling that day, all right. And now here's one final

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Speaker 1: really fun thing. The way I did it today, I

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Speaker 1: ran two miles to my local high school. I went

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Speaker 1: onto the football field. There's a bench right there, and

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Speaker 1: I did this workout and then I ran home. It

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Speaker 1: is the perfect It is the greatest way, or one

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Speaker 1: of the greatest ways to mix cardio and strength together

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Speaker 1: and lower body mix in you runners, especially who don't

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Speaker 1: want to go to the gym, who don't want to

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Speaker 1: do the bodybuilder type workouts, nor should you if your

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Speaker 1: goal is to improve running and be fitter and be

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Speaker 1: healthier and be less injury prone. So I actually did

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Speaker 1: a two mile runder the to the football field. The

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Speaker 1: step I used the step the bench for all of

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Speaker 1: these exercises, and I used a smaller step as I

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Speaker 1: said for the primetric So the bench on the side

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Speaker 1: of the field I used for the step ups and

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Speaker 1: uh split squads and things like that. And then for

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Speaker 1: the final exercise, I used just one of the lower

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Speaker 1: steps and then I took a shorter rude home. I

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Speaker 1: was tired, so I ran two miles to their did

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Speaker 1: my exercises, which, by the way, six exercises done twice,

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Speaker 1: it's less than a minute for each one with some

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Speaker 1: rest periods. This is like ten to fifteen minutes. And

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Speaker 1: these ten to fifteen minutes done by the way, two

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Speaker 1: to three times a week. For me, it's two generally

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Speaker 1: um upper body Monday, Wednesday, Friday. I'm this workout Tuesday, Thursday,

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Speaker 1: and sometimes I will do Saturday, but it's generally a

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Speaker 1: mix of the two. So for me, that's how I'm

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Speaker 1: doing it now at Monday, Wednesday, Friday upper body and

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Speaker 1: core Tuesday, Thursday, sometimes Saturday. Lower body. This workout is

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Speaker 1: a huge part of it, all right. So there you

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Speaker 1: have it. Six exercises to bulletproof your lower body. Let

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Speaker 1: me go through one final time. Single leg floor touch,

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Speaker 1: step ups, single leg get ups, getting off that bench

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Speaker 1: with one leg at a time, split squad or bulgarian squad,

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Speaker 1: whatever you want to call it. One leg up on

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Speaker 1: the bench, one leg forward and doing a lunge type movement,

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Speaker 1: walking lunges, getting some movement into it, and then really

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Speaker 1: adding some movement at the end the step jumps. And

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Speaker 1: that actually is the order I want you to do

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Speaker 1: the poo metrics and want you to start with the

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Speaker 1: plometrics because it is a higher intensity movement. You don't

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Speaker 1: want to do it. You want to be as warmed

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Speaker 1: up as possible before. Now, if you do it like

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Speaker 1: I did it, and you ran to the place you're

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Speaker 1: gonna do this workout, that's a little better. But I

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Speaker 1: prefer to do plometric exercises at the end of a

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Speaker 1: workout when you're super warm, the blood flow is going

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Speaker 1: and you are less likely to hurt yourself. So there

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Speaker 1: you have a prehab versus rehab. This is the workout

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Speaker 1: that has kept me injury free and able to do

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Speaker 1: all that I do, all the races. Uh. It's part

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Speaker 1: of my bullet proofing my body and my clients as well.

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Speaker 1: Hope you enjoyed that, all right. Not something you can

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Speaker 1: do right away, no equipment. Do this anywhere, at any time,

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Speaker 1: a couple of times a week, and get better and

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Speaker 1: better at it as you do it. Thank you for listening.

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Speaker 1: Please rate the show if you have not, you're starting

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Speaker 1: to do it more and I really appreciate that. Uh,

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Speaker 1: and subscribe to the show. You don't want to miss

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Speaker 1: any of this stuff. Great guests, great workouts. My goal

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Speaker 1: with you is to help you have your best life,

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Speaker 1: to get you the best information. I am so passionate

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Speaker 1: about what I do. I've been doing it for thirty

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Speaker 1: some odd years and I will be doing it for

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Speaker 1: fifty some odd years more. And there's nothing I love more.

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Speaker 1: And I want you to have the best information to

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Speaker 1: figure out your best routine so you can live your

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Speaker 1: best life. Because there are three things we control, how

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Speaker 1: much we move, what we put into our mouths, and

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Speaker 1: our attitudes, and that is awesome. You can reach out

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Speaker 1: to me at Tom h Fit on Twitter and Instagram.

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Speaker 1: You can go to fitness disrupted dot com as well.

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Speaker 1: Thank you so much for listening. I am Tom Holland

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Speaker 1: this is Fitness Disrupted, Believe in Yourself. Fitness Disrupted is

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Speaker 1: a production of I Heart Radio. For more podcasts from

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Speaker 1: my Heart Radio, visit the I Heart Radio app, Apple Podcasts,

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Speaker 1: or wherever you listen to your favorite shows.