This is How I Train Part 2 – My Lower-Body & Neck Strength Workout

In this post I provided you with why I designed my current Upper body Pushing workout the way I did.


In today’s post, I’m providing with live video footage and the background info for my current Lower-body and Neck Strength Workout.


Before I show you the video, I’d like to thank everyone who read my The Single Best Ab Exercise You Can Do — And It’s Not A Crunch, which was published a few days ago on the front page of


My Best Abs Exercise article was immensely popular and this exercise instructional Youtube video, which I embed in the article got over 1 MILLION hits in less than 24hrs! It’s currently up over 1.5 million views and growing.


I’d like to send a BIG thanks to Nick Bromberg from  “The Post Game” blog at for helping publish this article and for giving me the opportunity to bring, real-world, non commercial, scientifically based training to a mainstream audience.



Here’s live video of my Lower-Body Strength & Conditioning Workout


Watch this video and see real training footage featuring the Lower-body workout I’m currently using on Tuesdays and Fridays.



Why I do what I do?


1a. Trap Bar Deadlift

contrast w/

1b. High Box Jump


– These are two of my favorite Lower-body exercises!


– I use this contrast superset to improve my overall lower-body strength, general leg/hip power and I find it helps both my vertical and long jump ability.


– This superset allows me to better transfer the strength gained from the Trap Bar deadlift into a high-intesity, low impact action like the box jump.


Active Recovery with – 3D Stability Ball Neck Circuit


– I use this to improve the  functional ability and strength of my neck muscles to support and stabilize my head in all 3 planes of motion.


2a. DB Reverse Lunge w/ Resisted Knee Lift

contrast w/

2b. Muay Thai Power Knee on Bag


– The single leg strength I build doing Reverse lunges not only helps me become more athletic. It also allows me to maintain a fair amount of left to right strength balance between each of my legs. This is very important to me because I avoided surgery on my right ACL for several years, which caused me to developed some left to right differences. Now, since having surgery a fews years back, I have a much more stable knee. But, I still need to focus a bit more on the strength of my right side.


– The Muay Thai Power Knee Strike allows me to take the strength built  from the reverse lunge and transfer it into a functional, explosive, sports specific move requiring me to generate power from the ground up.


Active Recovery with Rooney Neck Extension & Stability Ball Pike + Roll Out


– I learned the Band Neck extension from my friend Martin Rooney who’s website Training for Warriors is a must see for all MMA enthusiasts and athletes. Go here to learn more about why I use this exercise and to discover more Performance U style neck strengthening exercises.


– Go here to learn all about why I use the Fitness Ball Abs Pike Roll Out


3a. Tire Drag

contrast w/

3b. Shrugs


– If  had to pick one lower-body strength + conditioning based exercise to do. I say Tire Drags are my go-to. Go here to discover everything you’d ever want to know about how to get a great Tire Workout Performance U style!


– I do shrugs because 1. it’s a great way to strengthen my neck and grip 2. I enjoy doing them and 3. I like the look of having decent sized traps!


4a. Leg Extensions

pair w/

4b. Stability Ball Hip Bridge + Hamstring Curl

triple w/

4c. Barbell Calf Raises


– The Leg extension exercise allows me to target my chronically weak quads, which I’ve found helps me perform in my bigger, integrated lifts. Like most folks into “functional training”, I avoid doing leg extensions for sometime. But, re-incorportaing them into my regular training has helped me tremendously. Plus, they’ve  also helped my build some great looking quads 🙂 Go here to learn the TRUTH about leg extensions.


– The stability ball leg curl + hip bridge compliments the leg extensions by strengthening the opposing muscles of my posterior chain. Plus, this exercise hits my hips, hamstrings and calves in a manner in which other posterior chain movements do not. Many people who use stability ball curls often bash leg extensions. When in reality, both movements are fairly non-functional in nature. The one lesson I’ve learned through experience is “non-functional” does NOT mean “not valuable”.


– The Barbell standing calve raises are another fairly targeted exercise I use to build another chronically under developed area of my body. I’m a very glute dominant athlete who’s glutes seem to get bigger and stronger with ALL lower-body exercises. I’ve found doing calve raises not only help my performance. They also help me create more balanced, better looking legs. Who doesn’t like to look great? I know I sure do 🙂


Coming Soon!

In another post, soon to come, I’ll provide you with my lower body and upper-body warm up and cool down routines. Keep checking back for those posts!



Learn How To Program Like A Pro

Using My Must-Have Programming Charts

Learn how I how I quickly and easily create programs that get results and keep clients coming back for more by downloading my 2 must-have programming charts and watching the included video lesson.

With these two charts, you’ll be able to combine the most important functional movements with isolation exercises for the perfect balance of strength, hypertrophy and performance.

In this video lesson you’ll discover:

And much more!

If your goal is to write better programs for your clients and save time while doing so, then you’ll want to sign up for this free lesson!