In the video you’ll see the final two pieces to a 3 exercise circuit blasting the hamstrings and quads – in order to get stronger and build more muscle mass. When training athletes, the end goal is performance and with other clients, they simply want to look better, feel better, and get stronger with the barbell lifts.

The circuit started with GHR raises (with the knees on the pad) to fire up the hamstrings, then moved into STEALTH LUNGES.

Stealth lunges are performed like typical forward walking lunges with a MAJOR change. The athlete will stay low and imagine themselves walking under a string that is directly over their head – without them hitting the string. So for the entire length of the set, they will never come up to lockout and their muscles will never come OFF tension. These are similar to duck walks but aren’t performed from a deep squat position.

Finally, the circuit is finished with 10 super slow squats where both the both the concentric / raising and eccentric / lowering phases of the rep are done with a very slow tempo – shoot for 3-5 seconds on both.

This circuit was done 4 times during this workout.

1A] GHR (Knees on Pad): 3-4 sets x 3-5 reps
1B] Stealth Lunges, 3-4 sets x 30-40 yards
1C] Super Slow Squats, 3-4 sets x 10 reps