Connectivity across the world has radically improved due to technological improvements. This has effectively bridged any communication gap with readers and provides me the ability to respond to their needs extremely quickly. I quite proud of our very open line of communication with our readers via Twitter, Google+ and Facebook as it allows me to provide up-to-date information on efficient exercise approaches and ensure all readers utilize USPlabs products just as I have to their utmost.

In the early stages of winter 2011 we decided to launch a special Friday edition where we provide a daily training program (per reader choice), with a follow up supplement protocol on Facebook. Readers would cast their vote via Twitter (through either direct message or the “@” function) or Facebook and decide the topic.

In the forty previous editions of the USPlabs Iron Day have provided the following extensive array of workouts:

• Chest and Shoulders (athletic focus)
• Kettlebell Training for mass
• Fat Loss with Complex Training
• General Health and Fitness
• Back and Legs for Power and Mass
• Fat loss with bodyweight training
• Complex training with Kettlebell option
• Back Training for Power
• Strongman Training for Sport
• Explosive Hamstring Training
• Complex Training
• Complex Training with Back
• Intro to Mass Training Day
• Mass Development plus Arms
• General Athletic Training Day
• Recovery Training Day
• Ultimate Fat Shredder  and Muscular PumpTraining Day
• Shoulders and Triceps
• Explosive Power for Athletes
• Athletic explosive power
• Combative Athlete
• Combative Athlete Power and Fitness
• Combative Athlete with non conforming objects
• Core Training for Strength Athletes
• Core development for Strength Athletes
• Power and Mass Training
• Power Squat
• Power, Speed and Mass Development
• Fat Shred training day
• Fat loss program for home training
• Chest and Triceps
• Quad dominant
• Explosive power and speed
• leg development for home based training
• Arms
• Chest
• Legs with Squat options
• Back and Biceps
• Law Enforcement
• Complex Training for strength

After much consideration the winning entry for this week’s episode of the USPlabs Iron Day is:

Legs with Squat alternatives

This is tremendous regime for those with limited equipment and can be performed in the comfort of your own home yet still have a pronounced effect upon the overall leg development.

In providing this training routine, please let me stress that to receive its maximum benefit the entire routine should be performed. This is one of my personally favourite routines, has served me well through my career and I hope every use “brings everything they got” to this workout.

RED² (as directed, continuous twelve minutes)

Hurdle mobility drills, #4 & #5

Resistance

Bulgarian Squats 6 sets x 4 reps (ensure you take one solid pace away from bench to engage more of the hips, glutes and hamstrings)

Dumbbell Deadlifts 6 sets x 4 reps (Elevate heels on 2×4, feet parallel and spread 1½ times wider than shoulders. Hands should track near directly above 2×4 and touch outside of ankles before rising)

Sissy Squats (weighted) 3 sets x 15 reps

Reverse Lunge 3 sets x 6 reps

Waiters Bow 3 sets x 5 reps

Walking Lunges 3 sets x 90 plus seconds, with each step perform a 1-legged calf raise

DMC™ (DO NOT omit and perform properly as this is a very important part of the routine.

static range of motion work

Step two in this plan is visit the Facebook page well in advance of starting your training day for expert advice on how to optimize your results.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Prepared by John Davies
Photo: Tammy Bravomalo

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.