1. KB / DB Straddle Squats
2. Single Arm Landmine RDL
3. Good Mornings *foot stance personal prefrence
4. Hip Thrust Pyramid (+ drop set to failure last set only)
5. Leg Press *Tempo 3 seccond eccentric
6. Cable/Machine Kick Back
7. Machine Abduction *PAUSE 2 seconds
8. Straight Bar Cable Crunch * PAUSE on crunch
1. For the KB/DB straddle squat, you can use either the raised steps like I’m using here, or some steps or stacked weight plates. I’m squatting in a more upright position than what I typically do with a barbell. This enables me to achieve slightly greater forward knee travel which is helps target my quads. If you want to isolate your glutes a little more, you can increase the height of the step to increase the range of motion and lean slightly more forward.
2. For the Landmine RDL, I’m standing on a plate to increase the range of motion. Ya’ll know I have ‘Gumby’ legs and my hamstrings are super flexible so not only do I use the plate, I also use the smaller weight plates for even greater range of motion.
3. I’m performing a sumo stance good morning which is a little more advanced due to the increased spinal stability (bracing) required. Increasing isometric strength of the spinal erectors, while enhancing the overall strength of the glutes and hamstrings can be a great help for lifters who find themselves in compromised deadlifting positions 🙋🏼♀️ (too far over the bar due to t-Rex 🦖 arms) or leaning too forward in the squat where the bar passes the midfoot.
If you guys like the look of this workout 😃 You can check out all my training programs on the Biolayne Workout Builder! This has over 50+ programs ranging from beginner level to advanced, with customizable training frequencies and exercise selections, so I know you will LOVE 💗 it! You can access the workout builder for only $12.99 per month (month to month) by purchasing a gold ⭐️ membership! Link is in my bio ⤴️
Ladies I’m wearing @ryderwear. These ‘Amazon’ Scrunch bum shorts are incredibly soft my current favorite! Save 10% on your outfits when you use my code HOLLY10 🥰...
Starting off with core activation which included a slow eccentric machine crunch, along with some banded psoas marching & my usual lower body mobility routine before hitting these pretty gnarly PIN SQUATS.
One of the most important cues when squatting is to brace your core against your belt to increase intra abdominal pressure, so including some core activation & breathing work like you see me doing here really helps to fire things up!
My compound lift in this program is a pin squat. These are a great supplemental exercise to do in addition to a regular squats. In my case, these are replacing my regular squat as I’m super beat up after my last training block😅 I’ll continue to include a range of other squatting movements which you’ll see in future posts.
Pin Squats can be very effective at increasing strength & performance. They offer a unique solution to either poor starting strength (beginning the accent/concentric phase of a squat), positional weaknesses & stubborn sticking points in the squat.
By starting from a dead stop at the bottom of the lift, the strength-shortening cycle (stretch reflex) is minimized, resulting in:
🟣 Improved rate of force development
🟣 Increased awareness by allowing lifter to feel what a “correct” repetition feels like
🟣 Enhanced tension development & maintenance throughout entirety of lift
⚠️Important Notes 📝
▪️Pin Squats allow lifters to address the specific angles/depths of their sticking points by setting squat height ‘at’ or ‘just below’ the sticking point. The ability to isolate the specific joint angles is key at breaking through & continuing to improve our squat!
▪️The strength is ‘angular specific’ meaning that pin squats set at a particular depth will increase concentric strength only around that specific point, which is why is it necessary to continue to squat to full depth in other squatting exercises.
Below is the full workout:
1. Pin Squats
2. Elevated Barbell RDL
3. Front Foot Elevated Forward DB Lunges
4. Hip Thrusts (Slow Eccentric)
5. Leg Extension
6. Cable Kickbacks
7. Machine Crunches
Warming up for that maximum lift is super important!
Here is how @teambiolayne coach @noahdavidlee warms up for his compound lifts. This is almost the exact approach I use when I warm up for my own compound lifts. If you got the chance to check out my ‘1 Rep Max testing’ video this past week, you’ll see my 6 warm up sets before taking my 1 Rep max lift!
‘Today’s recommendations are somewhat generalizable, however for more experienced lifters, a more exact % of 1RM and specific rep ranges are used.
Noah suggests listening to your body and how you are feeling as you warm up, as you are not going to feel the same every day, some days a weight typically used for 80% effort may feel easy, other days a weight typically used for 70% effort may feel closer to 100% effort!
Noah also recommends starting with just the bar and focus on form, then follow on with the suggested warm up lifts.
If you have an estimated 1 Rep Max or a goal you are shooting for, you can calculate exactly what weight you should use at each warm up set based on your 1 Rep max.
Still got questions ? Follow and Hit Up 👉🏽 @noahdavidlee 🔥🔥...
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THE COMPLETE CONTEST PREP GUIDE
Pre Orders ‘SOLD OUT’. ‘The complete contest prep guide will be available for sale this March 2018 from the online BioLayne store.
First Time I had used Flexible Dieting
After 6 competition preps in the past, this was the first time I had used flexible dieting. I hired Holly to coach me through 12 weeks of contest prep and my final peak weak. Without a doubt, using a flexible dieting method made the experience more enjoyable and helped keep me from cheating on my diet. My former contest prep diets were very restrictive in the types of food I could eat, but having the ability to choose the foods I wanted to get my nutrition from made eating more convenient and less monotonous.
I had Holly to check in with each week, and this definitely helped keep me accountable. Also, the extra guidance during peak week was imperative and greatly helped maximize the final physique I had worked so hard for. Great results are totally possible, without drastic dietary measures, when you have a professional dietitian providing a specific plan unique to you and your body. I have never been so happy with the final physique I brought to the stage. Thank you so much Holly!
I came to Holly with dreams to get my metabolism back on track and to have the energy and strength to train for competitive sprinting.
I chose Holly as she had extensive experience in my chosen sport ‘athletics’ and a solid background in nutrition and flexible dieting.
At 51, working full time in a demanding job Holly assisted me with a Reverse Diet.
Long story short, I started at my current maintenance calories. These were very low at under 900 calories per day, and I has been eating this way for years! During the 12 weeks I worked with her, I gained only 3kgs, and a good percentage was actually new muscle as my performance at training increased substantially with the increase in calories. I was able to increase my calories by almost 500 per day and I plan to continue increasing after finishing the program.
I have so much more energy, my sleep improved and I generally just feel so much better! I love the new found flexibility and being able to eat out socially again!
Thanks so much Holly
'12 Week Slow to Moderate Fat Loss' Program
At the start off 2018 I reached out to Holly to help me with weight loss. I wanted to learn how to achieve this with a flexible diet approach. It was always a constant struggle for me prior to starting with Holly to drop weight, be it my lifestyle choices or always having to travel for work. She took all aspects and situations into consideration and made dieting sustainable and easy to follow. It also worked! She is incredibly switched on with her nutritional information and training regimes and I would definitely recommend her. During the 12 weeks I worked with Holly I went from 81.3 kg to 74.7 kg which I am incredibly happy about even with a few weeks of set backs! Thanks again for all your help Holly, you really have shown me a better way and I have learnt so much more.
Initially I reached out to Holly for the fat loss challenge to try to lean out my "mom bod" and get back to resistance training after doing years of only long distance running. I am no stranger to weightlifting or dieting, so I was morally ready for the same stalled cycle of weight loss with minimal results that I was used to my body doing. Holly not only educated me about nutrition and flexible dieting, but in a short 12 weeks got me to the leanest I have ever been. I was blown away to see how well my body responded when properly coached and that I was not "unlucky", just uninformed, which is so true for many of us. Getting Holly as my coach was the smartest thing I could have done to improve my physique. I am so lucky to have had her as a coach as she has encouraged and inspired me to reach for more challenging long term goals. We are now starting a reverse diet to build up my metabolism and then a muscle gain program to increase my muscle mass, then to lean down even more during my next fat loss diet phase. I am so excited to start this long term journey with Holly's guidance to keep polishing away at my physique and see what my body is capable of becoming.
Initially I contacted Holly about a fat loss challenge, but Holly explained that with my current nutritional intakes I would be better off doing a reverse diet. I have to admit this did make me nervous, as I'd just spent 10 months settling into being a mum of two young kids and I felt like I'd finally found my feet and was ready to hit my goal and lose my baby weight.
However, I knew Holly was right.. there's no way I had even been eating enough in the first place to attempt fat loss and to try, would have been stupid.
This proved to me that Holly held my health as a priority over anything else. She assured me that we would be conservative with the reverse diet and put my mind at ease straight away. During the process I've asked a lot (and I mean a lot!) of questions. Holly has always responded promptly and always in detail, it's never a one line answer and she makes sure I understand the reason why I'm doing certain things. In the last 8 weeks we've upped my calories by over 500 calories a day and I've actually lost 2.7kg in the process! It's obvious my body definitely needed the extra fuel. I can't begin to explain to anyone how my mindset has shifted since working with Holly. Mentally, I'm no longer exhausted all the time, I have so much more energy and strength in the gym and I genuinely look forward to training again. I'm not exhausted just wishing for the day to end. I'm so happy and I'm excited for what's to come. For me this was always going to be a long term journey, yes everyone who wants weightloss wants it right now. But I urge you to put the short term goals aside and focus on your health and building a solid foundation to attempt fat loss as healthily as possible.
I've done it the wrong way in the past and up until now I've been paying for it. It's not worth it. Take the time now and do it properly, and in the grand scheme of things, what's an extra few months to build a solid foundation that you can maintain for life? This is only the beginning for me, I'm so extremely excited to continue on with Holly as a client and continue to build up my metabolism and then progress to my fat loss phase. Holly, I can't thank you enough for changing me from the inside out!
Holly certainly gave me individual attention and we worked together to agree on a plan for my body re-composition, which gave me a greater understanding of where we were going and how we would get there. I’m much more comfortable with my body and have a greater appreciation for food and what it does. I’m even back to wearing my shorts this summer!
I sought out Holly’s on-line professional assistance 16 weeks ago to help me understand my body and dietary requirements. I’m a 47 year old woman and noticed some slight body changes over the years, despite training hard and restricting my diet I was gaining weight and was just lost on how to eat for my individual needs. In the 16 weeks Holly has helped me in many ways, including a better understanding of my dietary needs, I no longer overtrain and I eat more than ever! In 16 weeks I was able to shift 4 kg of FAT and increase my fat free mass! (which is awesome!) I feel fantastic, full of energy and not hungry! I don’t over eat as my body is getting enough food and all the nourishment I require, with two high calorie days included! The macro diet was excellent for me and I was able to enjoy treats here and there as I thought I needed them.
Thank you for coaching me Holly and for your awesome feedback each week!
I feel like you've helped so much with my nutrition and getting rid of my destructive binge eating habits !
I'm 110% on board with the whole concept of flexible dieting, I think it's great and can't thank you enough for all your help!
I know now for me to be able to see continued results, I really need to really get more involved with my weight training and make sure I am being consistent with my nutrition so I can keeping building more lean muscle !!
Thanks so much for all your detailed recommendations Holly!
It goes such a long way and I truly appreciate it! You're a really great coach and I genuinely LOVE being apart of your squad!
Even while I was away the feedback helped me make more conscious decisions and put in far better effort than I would have otherwise.
I'm sooo excited to get back into a routine! I've also been really flexible with foods and eating things I haven't thought about eating in such a long time!
I'm having Tacos today and not feeling guilty !! Awesome
I really enjoy flexible dieting, and even while on holiday, and I don't have scales, I am trying to keep a close eye on things!
So far I've had no weight gain on my holiday, that's without a gym!
Thanks again for all the guidance and support!
Holly is a great trainer, I have lost 9.4kg since I started training with Holly.
Her knowledge of nutrition and fitness is exceptional.
I highly recommend Holly.
If you want change and are committed! come and see Holly! Awesome nutritionist and personal trainer!!