Compound Legs and Shoulders workout - Jan 2007 

Ok, we’re going to start the New Year off with a bang. This is a big, metabolic leg and shoulder combination that is ideal for your second leg day in a muscle specific program. This workout is also a killer addition to a workout schedule that is whole body in nature.

Compound exercises by definition can describe two different scenarios. One would refer to exercises that are multi-joint in nature, for instance a squat, which involves ankle, knee and hip as opposed to a leg extension which is a single joint movement involving only the knee.

Compound exercises also define sequences of weighted movements where we combine two or more exercises in a series. For instance the full dumbbell squats to overhead press that we profile as one of the components of this workout. As a matter of fact each of the primary exercises in this article satisfy both these definitions.

So here we go, we’re going to do three Supersets, or pairs of exercises. The first exercise in the pair will be a leg and shoulder compound and the second exercise in the set is a core movement, which acts as an active recovery. We unload the legs momentarily but continue to accomplish work and burn calories. Complete 3-4 sets of each Superset before moving to the next. Keep your rest intervals tight and aggressive, 30 seconds between the individual movements in the Superset and 60-90 seconds between each Superset.

Go get’em tiger.

The Workout

Preparation/Dynamic ROM: 5-10 minutes of light cardio followed by active/dynamic stretching performed standing and light stride mechanics drills.

Superset One
Dumbell full squat/overhead press: Keep the dumbbells on the shoulder, elbows high. With the back erect lower to a full butt to heel squat. Drive to standing and pressthe dumbbells to full overhead in one fluid movement. A little bit of momentum is ok but essentially we want to muscle up the press. Perform 10 reps.

Converta-ball rebound Russian Twists: Stand back to the wall gripping the rope handle of the converta-ball. Rotate and aggressively slam the ball into the wall behind you between waist to chest level, catch the rebound and pivot the feet rotating to slam the other side. Repeat at high speed for 12 reps.

Superset Two
Front rebound lunge with lateral raises: Hold dumbbells by the side standing in a parallel position Step out into a deep full flexion lunge, both knees at a 90 and chest on the thigh. Rebound to original parallel stance starting position and perform a lateral raise. Repeat on the other side. Perform 12 total reps (6 each leg).

Tubing ABC swimmers: Anchor heavy gauge sport tubing at shoulder to head height. Step back with the arms fully extended in front until we have the right resistance. Reach overhead and sweep both arms down beside the hips as we flex forward at the hips to 90% in a downhill skiing motion. Come up reaching overhead and perform the same dynamic downstroke to each side with both arms on the same outside of the hips. Perform 12 total reps.

Superset Three
Dumbell RDL’s to upright row: Begin standing in parallel stance dumbbells by the side. Push the hips behind you and flex forward at the waist. Keep the knees unlocked so we don’t hyperextend but the legs remain essentially straight. Head and chest are up and we maintain tight lordotic control (stay arched ) to support the lumbar spine. Center of gravity should shift towards mid-foot or heel, so at the bottom of the movement you could wiggle your toes. Pull up to standing and maintaining a controlled momentum pull the dumbbells up under the chin. Elbows are high and angled out to the side. Perform 10 reps.

Stability ball alternating knee-tucks and pikes: Assume a prone position (face down) on the stability ball with the ball positioned on the thigh just above the knee. Maintain a solid plank or pushup position with the weight on the hands and lower back and torso flat. Pull knees to chest and then back out into rollout maintaining the plank position and extending slightly at the shoulder. Repeat for ten reps.

Cooldown/Static Stretch: We employ a therapeutic supine static stretch that addresses proper lumbar and hip facility as well as hamstrings and hip flexors.