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Title_HFT2
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Document Text Contents
Page 1

© 2014 Chad Waterbury

HFTHFTHFT
HFT2High

Frequency
Training

CHAD WATERBURY

BUILD 2WICE THE MUSCLE

Page 2

© 2014 Chad Waterbury © 2014 Chad Waterbury

N O T I C E

All forms of exercise pose some inherent risks. The author advises readers to take full
repsonsibility for their safety and know their limits. Before practicing the exercises in this
book, be sure that your equipment is well maintained, and do not take risks beyond your

book are not intended as a substitute for any exercise routine or dietary regimen that may
have been prescribed by your doctor. As with all exericse and dietary programs, you should
get your doctor’s approval before beginning.

All rights reserved. No part of this publication may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photography, recording, or any
other information storage and retrieval system, without the written permission of the author.

©2014 by Chad Waterbury LLC

Page 67

© 2014 Chad Waterbury © 2014 Chad Waterbury

HFT2: QUADS | Single-Leg Squat IS



Single-Leg Squat Iso-Squeeze (IS)



Parameters for each session:
(IS) for each leg, twice in a day. Rest 2 minutes between sets (no
rest between right and left).

How to make it harder: increase the hold time.
How to make it easier:

listed above for the bottom portion of a reverse lunge (knee slightly
off the ground).



click image for video page

http://youtu.be/2l95eEdGKt4

Page 68

© 2014 Chad Waterbury © 2014 Chad Waterbury

The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.)
on M/W/F or Tue/Thur/Sat.

EXERCISE SETS REPS/TIME REST
2 25 3 min.
2 25 3 min.
2 15 2 min.
2 15 2 min.
3 10s IS 2 min.
3 10s IS 2 min.

Notes:

EXERCISE SETS REPS/TIME REST
2 25 3 min.
2 25 3 min.
2 15 2 min.
2 15 2 min.
3 10s IS 2 min.
3 10s IS 2 min.

Notes:

EXERCISE SETS REPS/TIME REST
2 25 3 min.
2 25 3 min.
2 15 2 min.
2 15 2 min.
3 10s IS 2 min.
3 10s IS 2 min.

Notes:

HFT2: QUADS | Training Log HFT2: HAMSTRINGS | Single-Leg Deadlift

Page 134

© 2014 Chad Waterbury © 2014 Chad Waterbury

HFT2: VIDEO LINKS HFT2: VIDEO LINKS

LATS

t

s

p

GLUTES

Hip hinge

Hip thrust

Monster walk

CALVES

e

p

e

http://youtu.be/69uOK-m3Z8g
http://youtu.be/NogXrMtSq8g
http://youtu.be/-oFP_5vBoc0
http://youtu.be/pOrSVD8n_uo
http://youtu.be/1D3N1lS5fvs
http://youtu.be/Gnmki36Z-Vo
http://youtu.be/UUd-ewTwgrw
http://youtu.be/VSXuGG02RxQ
http://youtu.be/qvL9zCSZUe8

Page 135

© 2014 Chad Waterbury © 2014 Chad Waterbury

HFT2: VIDEO LINKS

QUADS

Reverse lunge

t

S

HAMSTRINGS

t

Swing

Nordic hamstring

ABS

Stir the pot

t

Hanging leg raise

http://youtu.be/dCtUJ-8OHi0
http://youtu.be/dCtUJ-8OHi0
http://youtu.be/psYqQBJCOqo
http://youtu.be/p4YvoF9-tTE
http://youtu.be/2l95eEdGKt4
http://youtu.be/_LE4dlDlVEQ
http://youtu.be/_3_dUNV4lSs
http://youtu.be/fYKVPr-hjJs
http://youtu.be/tGUm9PMJdgQ
http://youtu.be/eCiFlcXWLao
http://youtu.be/-wkgKqT8Tbs

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