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The Warrior Lower Body Bodyweight Training Manual

By Tyler J. Bramlett All Rights Reserved Copyright 2012, Tyler Bramlett www.warriorlowerbody.com www.garagewarrior.com No portion of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the express written permission of the publisher. Manufactured in the United States of America Published by: Tyler Bramlett. Santa Cruz, California Im sad to have to include a disclaimer but here it is. DISCLAIMER STATEMENT: The Warrior Lower Body Program reflects the authors experience and is provided for educational purposes and general reference. It is not be a substitute for medical advice or counseling. The reader assumes all risks from the use, non-use or misuse of the information in this book. The Warrior Lower Body Program focuses on movement quality in a step-by-step format. Neither the author nor publisher assumes any responsibility for the use or misuse of the information contained in this book. Please consult a Physician before beginning any nutrition and exercise program.

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TABLE OF CONTENTS Introduction Page 4 Level 1 Page 6 Level 2 Page 22 Level 3 Page 32 Level 4 Page 47 Level 5 Page 54 Conclusion Page 64

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INTRODUCTION

The Warrior Lower Body Bodyweight Training Manual contains everything you need in order to get extremely strong and powerful legs just using just your bodyweight. If you follow the exercises in the exact order outline you will build piston like legs that never quit. The reason why the Warrior Lower Body System separates the bodyweight training from the weight training is because these are two distinct different types of exercise. You see bodyweight training teaches you how to move your body better, more efficiently, with more power and more control there is no external component other than yourself and the surface you're training on. People that train exclusively with weights to the exclusion of not doing any body weight exercises are shortchanging themselves extremely. And on that same page people who do exclusively bodyweight training but don't focus on proper movement progressions, but rather only adding reps to their workouts also shortchange the results they should be getting in their lower body training. The Warrior Lower Body Bodyweight Training Manual is here to teach you the exact exercises you should practice in the exact order you should practice them. It also show you exactly how many reps and how many sets you should be able to perform of each exercise before moving from the level 1 to 2, 2 to 3, 3 to 4 and 4 to 5. Be patient as you move up in levels because if you rush the system it will not work as well. However if you embrace the PM3 method for all of it's worth and follow the

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levels exactly as planned you will build an extremely powerful, flexible and coordinated lower body. So how many reps should you be able to do before moving on to the next level? You should be able to perform each exercise in the Warrior Lower Body Bodyweight Training Manual for a minimum of 3 sets of 20 reps. As you will see, this mark of 3 sets of 20 reps will get extremely difficult as you approach the level 3, 4 and 5 exercises. Practice each exercise in each level individually or use one of the 15 Done-For-You workouts in the Warrior Lower body Workout Manual. Let's get started with the level one, lower body, bodyweight training exercises.

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Level 1

Exercise #1 Bodyweight Squat The bodyweight squat is the foundation of all lower body exercises if you have mastered all five levels in the foundational training manual that you should have no problem performing the bodyweight squat. Step 1 Assume youre perfect squat stance outlined in the foundational series. With feet slightly wider then hip width and toes turned out slightly.

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Step 2 Descend into the bottom of the squat making sure to move through your hips first and your knees second. Remember the three key points of alignment, feet flat and in contact with the ground while maintaining their arch, knees going the same direction as toes and spine stays in one piece from tailbone to the top of your head.

Step 3 As you descend into the bottom position lift your arms out in front of you for a counterbalance. As you stand back up bring your arms down by your sides. Thats all there is to it! For a tougher variation of the bodyweight squat, try performing prisoner squats. For the prisoner squat place both hands on the back of your head like your being arrested and keep them there as you go through the squat. This will increase the demand on your flexibility.

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Common Mistakes And Fixes There are many common mistakes that people make when performing a bodyweight squat. Lets take a look at the most common mistakes and how to fix them. Mistake #1 The first mistake is coming too far forward when you stand up from the bottom position, turning the movement more into more of a deadlift and putting more strain on your lower back.

To fix this problem focus on keeping your chest as upright as possible throughout the exercise. A good drill to practice to fix this problem is the face the wall overhead squat in level 5 of the foundational training series.

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Mistake #2 Another common mistake is coming up on your toes. When the majority of the weight shifts to your toes you shortchange your strength gains and create possible muscle imbalances.

To fix this problem make sure that your feet are planted firmly against the ground the entire time with roughly 70% of the weight on your heels and 30% of the weight on the balls of your feet. A good drill to practice to fix this problem is having your training partner pull up on your heels as you practice the back squat. This will be a constant reminder to firmly press your heels into the ground.

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Mistake #3 Knee injuries are common among athletes and normal people that display what is traditionally known as a valgus collapse or where their knees turn inward during motion. This is one of the most common reasons people develop knee injuries in athletic training.

To fix this problem make sure that your thighbone is always pointing the same direction as your toes as you descend into the bottom of your squat. A great drill to practice is the hip external rotation drill outlined in the level 1 foundational training series. Another way to fix this issue is to have your training partner push in on your knees as you practice the squat. This will encourage your hip rotators to fire preventing your knees from collapsing towards each other.

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Mistake #4 Finally, maintaining a neutral spine is important when practicing your bodyweight squats. Rounding your back too much in either direction can cause unneeded stress to your spine.

To fix this problem constantly focus on maintaining a rigid core throughout each squat you perform. A great drill to practice is having your workout partner tap you in the stomach as you practice your squat. Goal Sets/Reps Practice the bodyweight squat until you can do 3-5 sets of 20 reps

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Exercise #2 Split Squat The split squat is one of the best introductions on teaching people how to perform unilateral bodyweight leg training exercises. It is the foundation of single leg training so pay close attention. Step 1 Assume a 90/90 kneeling position on the floor where your front shin is vertical and your back thigh is vertical. Make sure your pelvis is not tilted or twisted but is balanced and facing straight forward.

Step 2 From there, tilt your torso forward pressing into the ground with your front foot making sure you keep your front foot flat on the ground the entire time. The majority of the work should be done by your front leg not your back leg!

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Step 3 Come to a standing position without moving your feet.

Step 4 Come back to the ground the same way as you stood up. Repeat all reps on one side before switching stances. Common Mistakes And Fixes There are many common mistakes that people make when performing a split squat. Lets take a look at the most common mistakes and how to fix them.

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Mistake #1 The first mistake is coming up on your front toes. When the majority of the weight shifts to your toes you shortchange your strength gains and create possible muscle imbalances.

To fix this problem make sure that your front foot stays planted firmly against the ground the entire time with roughly 70% of the weight on your heels and 30% of the weight on the ball of your foot. A good drill to practice to fix this problem is having your training partner pull up on your front heel as you practice the split squat. This will be a constant reminder to firmly press your heels into the ground.

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Mistake #2 Another common mistake people make with the split squat is to not lean forward enough as they stand up from the split squat. This will limit the strength gains you'll get from using the split squat.

To fix this problem make sure the majority of your weight is on your front heel. Keep the front foot pressed firmly into the ground and make sure you feel the majority of the muscular strain coming through the backside of your front leg on your hamstrings and your glute.

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Mistake #3 Another common mistake people make with the split squat is letting their front or back leg turn in or out too much. This will potentially cause harm to your knees and limit the level of strength you will be able to reach.

To fix this problem make sure your hips, knees and toes are all facing the same direction. Video yourself or have your training partner watch as you try to keep everything pointing forward. You can also have a training partner push inward on your knees to help encourage you to fire your hip rotator muscles.

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Mistake #4 Another common mistake people make with the split squat is letting their hips move out of the center. This can potentially cause injury to your back and will certainly limit the amount of weight you can use with the split squat.

To fix this problem make sure your hips stay in the center. Avoid twisting or tilting throughout the entire exercise. It is helpful to watch yourself in the mirror as you practice achieving perfect form on the split squat. Goal Sets/Reps Practice the split squat until you can do 3-5 sets of 20 reps each side

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Exercise #3 Wall Chair The wall chair is a great way to build endurance and strength In the middle position of your squat. Step 1 Press your back up against the wall with your legs in a regular squat stance about 12 inches away from the wall. Step 2 Come down to parallel where your hip crease is below the top of your knee and hold this position for time until your muscles burnout.

Step 3 Some key points to think about are to always make sure that you're pressing your feet firmly into the ground. If all you think about is extending from your knee forward as if you're pushing your toes away from the wall you will over fire the front side of your legs and under fire the backside your leg. Instead constantly think about digging your heels into the ground as you perform the wall chair. This will increase the amount of time you can spend against the wall as well as build much more strength in the process.

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Common Mistakes And Fixes There are many common mistakes that people make when performing a wall chair. Lets take a look at the most common mistakes and how to fix them. Mistake #1 The first mistake is coming up on your toes. When the majority of the weight shifts to your toes you shortchange your strength gains and create possible muscle imbalances.

To fix this problem make sure that your feet are planted firmly against the ground the entire time with roughly 70% of the weight on your heels and 30% of the weight on the balls of your feet.

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Mistake #2 The next mistake is make is bringing your feet to close to the wall. if your shins arent vertical in the wall chair then you may have your feet too far back.

To fix this problem take a look in the mirror when you perform the wall sit to make sure your shins are vertical.

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Mistake #3 The next mistake is to not come down low enough in your wall chair hold.

To fix this problem make sure you are coming down to a position where your hip crease is lower than your knee crease. hold this position for time and you'll build strength in the low squat position. Goal Sets/Reps Practice the wall chair until you can do 3-5 sets of 60-90 second holds

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Level 2

Exercise #1 Jump Squat The jump squat is the first explosive exercise you will learn with your bodyweight. It is the foundation to all explosive lower body bodyweight exercises ahead. Step 1 Start in a perfect squat stance and following all the rules of the bodyweight squat as you descend into the bottom position of the squat.

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Step 2 Once you get to the bottom position of the squat, explosively stand and jump up in the air.

Step 3 Land in a half squat position and repeat as if you're doing one rep at a time.

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When you're first getting started with a jump squat only perform one jump at a time making sure your landing contains the same form as the regular squat. As you become better at landing in the same position over and over again, feel free to perform the jumps over and over as if your body was a spring. You can also perform the prisoner style jump squat for variety and to increase the flexibility challenge. Common Mistakes And Fixes The common mistakes that people will make when performing the jump squat are the same mistakes that they make on the bodyweight squat. Please refer to the mistakes and fixes of this exercise for more detailed instructions. Goal Sets/Reps Practice the bodyweight jump squat until you can do 3-5 sets of 20 reps

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Exercise #2 Walking Lunge Walking lunges are one of the best exercises you can do for your lower body training. Step 1 Start in a regular stance and take a large step forward. Far enough that when you descend into the bottom of the lunge you come into the same 90/90 position as the split squat. Your back knee should kiss the ground and your shin and thighbone should remain nearly vertical.

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Step 2 From there, tilt your torso forward and begin to stand back up to the starting position by pressing into the ground with your front foot. The majority of the work should be done by your front leg not your back leg!

Step 3 As you approach the top position, lift your back leg off the ground and step forward with your back leg to begin your next rep. Common Mistakes And Fixes The common mistakes that people will make when performing the walking lunge are the same mistakes that they make on the split squat. Please refer to the mistakes and fixes of this exercise for more detailed instructions. Goal Sets/Reps Practice the walking lunge until you can do 3-5 sets of 20 reps each side (40 steps total)

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Exercise #3 Single Leg Shoulder Bridge Lift The single leg shoulder bridge lift is a great exercise for teaching your glutes to work unilaterally to extend your hips. This will be a necessary skill later on in levels 3, 4 and 5. Step 1 Lie on your back with your shoulder blades tucked down towards your back pockets and your palms towards the sky.

Step 2 Bring your heels up underneath your butt and extend one leg making sure your thighs are always parallel on the same plane.

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Step 3 Keeping your torso centered, press into your planted heel and lift your hips off the ground coming to full extension of your hips. Repeat.

Common Mistakes And Fixes There are many common mistakes that people make when performing a single leg shoulder bridge lift. Lets take a look at the most common mistakes and how to fix them.

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Mistake #1 The first mistake is placing your palms flat toward the ground, which encourages internal rotation of the shoulder joint.

To fix this problem turn your palms toward the sky on all single leg shoulder bridge lifts.

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Mistake #2 The next mistake is lifting your free leg higher then your planted leg. This encourages twisting of the pelvis which will cause imbalances.

To fix this problem keep your thighs parallel throughout this entire exercise. Do not allow your free leg to lift higher then the planted leg. A great drill to fix this is by squeezing a yoga block or pair of shoes between your knees as you perform the single leg shoulder bridge lift.

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Mistake #3 The next mistake is not maintaining a straight alignment down the center of your body. If you're looking at yourself in a video and your body doesn't stay symmetrical as if you were doing a two-leg shoulder bridge lift then you need to fix it.

To fix this problem, attempt to move your body back into a perfect position. It can be useful to have a mirror or partner to watch you to make sure that your shoulders hips and knees remain parallel and untwisted. Goal Sets/Reps Practice the single leg shoulder bridge lift until you can do 3-5 sets of 20 reps each leg

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Level 3

Exercise #1 Single Leg Wall Chair The single leg wall chair is a great way to build endurance and strength In the middle position of your one leg squat. Step 1 Press your back up against the wall with your legs in a narrow squat stance about 12 inches away from the wall. Step 2 Come down to parallel where your hip crease is below the top of your knee, extend one leg so that your thighs are parallel and hold this position for time until your muscles burnout.

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Step 3 Some key points to think about are to always make sure that you're pressing your foot firmly into the ground. If all you think about is extending from your knee forward as if you're pushing your toes away from the wall you will over fire the front side of your legs and under fire the backside your leg. Instead constantly think about digging your heel into the ground as you perform the one leg wall chair. This will increase the amount of time you can spend against the wall as well as build much more strength in the process. Common Mistakes And Fixes The common mistakes that people will make when performing the single leg wall chair are the same mistakes that they make on the wall chair. Please refer to the mistakes and fixes of this exercise for more detailed instructions. Goal Sets/Reps Practice the wall chair until you can do 3-5 sets of 60-90 second holds

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Exercise #2 Assisted One Leg Squat (Pistol) The assisted one leg squat is a great place to start when imparting on the journey to learn how to do your first one leg squat. The one leg squat is a complex exercise which involves taming rotation, lateral movement and frontal movement at the same time. Be patient when learning how to do the one leg squat as there are many things that you may be doing wrong when first learning how to do the one legged squat. To perform the assistant one leg squat follow one of the three methods and make sure the key points of alignment are still at play. Your foot should stay flat on the ground maintaining an arch and maintaining contact on the three points, your heel, inside of the ball of your foot and outside of the ball of your foot. Your knees right now more than ever should always be pointing the same direction as your toes. The neutral spine position however is less important when doing a one legged squat. Don't concern yourself with maintaining a rigid neutral spine position in the one leg squat. Simply do your best to stay as upright as possible while performing your assisted one leg squats. Its also crucial that you practice your assisted one leg squats through a full range of motion. If you neglect to go through a full range of motion now, it'll be more challenging to learn how to do the unassisted version of the one leg squat later, so go through a full range of motion. Assisted One Leg Squat Variation #1 The first variation is by using a pair of dowels or PVC pipes for Assistance. Place the end of the PVC pipe up against a wall and grasp onto the tops of the pipes as you perform your one leg squats. Use the least assistance possible with your arms on the dowels or PVC pipes. Assisted One Leg Squat Variation #2 Another option is to use a suspension trainer or gymnastic ring to perform the assisted one leg squat. Hold on to the suspension trainer or gymnastic rings as you lean back against it and perform your assisted one leg squats. Make them challenging by using the least assistance possible with your arms. Assisted One Leg Squat Variation #3

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The final option is using a training partner to assist you through the one leg squat. Hold onto your partners hands as you perform the assisted one leg squat using just enough assistance to perform perfect reps. Step 1 Choose the assistance method you intend to use above. Grab onto what ever assistance method you choose and shift your weight to one leg. Your opposite leg should be held in front of you the whole time.

Step 2 Begin your decent by pushing your butt back trying to move mainly through your hips. As with all other squats do not passively yield as if you're falling into the bottom position but rather actively pull yourself into the bottom position. This will stabilize your joints, improve your range of motion and increase your strength in the long run.

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Step 3 Come as deep as you can into the bottom position keeping your foot flat on the ground and your knee pointing the same direction as your toes while trying to use as little resistance as possible.

Step 4 From the bottom position, get tight and press your heel into the ground as you lead upward with your chest to an upright position. Step 5 Inhale down exhale up as you go through full range of motion Common Mistakes And Fixes There are many common mistakes that people make when performing an assisted one leg squat. Lets take a look at the most common mistakes and how to fix them.

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Mistake #1 The first mistake is to passively descend into the bottom of your squat. Rather than descending into the bottom position of a one legged squat passively as if you're relaxing into the bottom position try instead to pull yourself into the bottom position as if someone is preventing you from bringing your knee towards your chest.

To fix this problem lie down on your back and have your training partner grab the top of your foot while you try to bring your knee into your armpit. This will use the exact same muscles that you should be firing on the descent of the one leg squat.

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Mistake #2 The next mistake is to lean to the side when standing up from the bottom of the one leg squat. This is an indication of your inability to properly use your hip stabilizer muscles correctly.

To fix this problem make sure you maintain a rigid core throughout the entire movement. Your hips and spine should remain centered over your foot and your torso should remain vertical throughout the entire movement. A great drill is to do your assisted one leg squats next to a wall, which will prevent you from bending to the side.

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Mistake #3 The next mistake is rotating your pelvis in the bottom position. This is also a sign that you are unable to use the proper stabilizing muscles in your hip during the movement.

To fix this problem try using only one arm for assistance. In the majority of cases this will be the arm opposite the working leg. By performing your assisted one leg squats contralaterally you will build more rotational control of your pelvis in the bottom position. Goal Sets/Reps Practice the assisted one leg squat until you can do 3-5 sets of 20 reps

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Exercise #3 Side Lunges Side lunges are in excellent exercise for establishing lateral mobility, strength and control in your lower body training. Step 1 Begin in a wide leg stance with your feet about 2 times the width of a regular squat.

Step 2 While keeping your torso as upright as possible, move your body one direction by squatting towards one leg making sure you only bend the knee of the foot your moving towards.

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Step 3 Keep your bent leg foot planted flat on the ground as you descend into the bottom position and be sure your knees are pointing the same direction as your toes. Step 4 As you descend keep your opposite knee locked and turn your kneecap and toes toward the ceiling. Step 5 Press your heel into the ground to initiate standing back to the start position making sure the majority of the stress is felt in the glute and hamstring. Repeat on the other side As you get better at performing the side lunge you can make the exercise more difficult by staying lower to the ground.

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Common Mistakes And Fixes There are many common mistakes that people make when performing a side lunge. Lets take a look at the most common mistakes and how to fix them. Mistake #1 The first mistake is coming up on the toes of your bent leg. When the majority of the weight shifts to your toes you shortchange your strength gains and create possible muscle imbalances.

To fix this problem make sure that the foot your torso is moving towards stays planted firmly against the ground the entire time with roughly 70% of the weight on your heels and 30% of the weight on the balls of your feet. A good drill to practice to fix this problem is having your training partner pull up on your heels as you practice the side lunge. This will be a constant reminder to firmly press your heel into the ground.

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Mistake #2 Another mistake is maintaining a neutral spine and upright torso which is important when practicing your side lunge. Rounding your back as you descend into the bottom position is a bad habit to have.

To fix this problem constantly focus on maintaining a rigid core throughout each side lunge you perform. A great drill to practice is having your workout partner tap you in the stomach as you practice your side lunges

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Mistake #3 The final mistake is letting the knee collapse inward. This is one of the most common reasons people develop knee injuries in athletic training. To fix this problem make sure that your thighbone is always pointing the same direction as your toes as you descend into the bottom of your side lunge. A great drill to practice is the hip external rotation drill outlined in the level 1 foundational training series. Another way to fix this issue is to have your training partner push in on your bent leg knee as you practice the side lunge. This will encourage your hip rotators to fire preventing your knee from collapsing inward in the bottom position. Goal Sets/Reps Practice the side lunge until you can do 3-5 sets of 20 reps each side (40 reps total)

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Exercise #4 Jump Lunges Jump lunges are one of the best cardiovascular lower body bodyweight exercises ever. Step 1 Start in a neutral stance Step 2 Jump up in the air and land in the bottom position of a lunge following the same key points of alignment you used on the split squat.

Step 3 From the bottom position, jump back up to the start position. Repeat on the other side.

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As you become more proficient at this exercise instead of coming to a neutral stance in between jump lunges simply jump from the lunge position on one side to the lunge position on the opposite side. Perform this exercise as powerful and fast and you can and you will build awesome leg strength that never quits.

Common Mistakes And Fixes The common mistakes that people will make when performing the jump lunge are the same mistakes that they make on the split squat. Please refer to the mistakes and fixes of this exercise for more detailed instructions. Goal Sets/Reps Practice the jump lunge until you can do 3-5 sets of 20 reps each side (40 reps total)

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Level 4

Exercise #1 One Legg Squat (Pistol) The one leg squat (or pistol as it is sometimes referred to) is perhaps the greatest bodyweight lower body exercise out there. In order to get you your first one leg squat make sure you have mastered the assisted one leg squat for at least 20 reps on each side. You should also be able to hold the bottom position of a one leg squat without any assistance. This will ensure that you have the adequate amount of flexibility and strength in order to perform your first real one leg squat. Step 1 Shift your weight to one leg, with your hips and torso aligned in the center of your planted foot. Your opposite leg should be held in front of you the whole time.

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Step 2 Begin your decent by pushing your butt back trying to move mainly through your hips. As with all other squats do not passively yield as if you're falling into the bottom position but rather actively pull yourself into the bottom position. This will stabilize your joints, improve your range of motion and increase your strength in the long run.

Step 3 Come as deep as you can into the bottom position keeping your foot flat on the ground and your knee pointing the same direction as your toes. Step 4 From the bottom position, get tight and press your heel into the ground as you lead upward with your chest to an upright position. Step 5 Inhale down exhale up as you go through full range of motion At first perform the one leg squat alternating legs on ever single rep. As you get stronger at this movement start to do sets of 2 reps and progress from there to the point where you can do all reps on one leg before switching sides. If you are currently not capable of doing a one leg squat without assistance, try using one of the following variations.

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Beginner Variation #1 Box Pistol The first variation is to use is the progressive movement method. To perform the progressive movement method on the one leg squat start with a set of boxes roughly 24 to 30 inches in height. It's better to start high and start to low.

Place your back towards the boxes and bring your heel all the way against the box. Shift your weight to one leg and squat down touching your butt to the box and stand back up. With each successful rep remove some height from the boxes making your range of motion greater. Go to the point where it's challenging to get roughly 3 to 5 reps and practice building strength in that range of motion. Overtime reduce the height of the boxes until you're doing a full range one leg squat

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Beginner Variation #2 Slow Negative Another great method is to perform slow negatives and an assisted positive. To perform a slow negative start in the same position as the one leg squat. Descend as slowly as you can to the bottom position of the one leg squat with as much control as possible. If you can manage to control yourself on the way down, hold the bottom position for a matter of a few seconds and then use one of the assistance methods that you used above in order to assist your way back up. Practice this exercise using low reps until you're able to control the negative portion of the movement for roughly 3 to 5 reps. After 3 to 5 reps you should be able to complete your first full one legged squat. Common Mistakes And Fixes The common mistakes that people will make when performing the pistol are the same mistakes that they make on the assisted pistol or assisted one leg squat. Please refer to the mistakes and fixes of this exercise for more detailed instructions. Goal Sets/Reps Practice the one leg squat until you can do 3-5 sets of 20 reps each side (40 reps total)

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Exercise #2 Dragon Twists The Dragon Twist is an awesome way to prep your body to learn how to squat rotationally. This is one of the most common ways for people to get injured in their lower body training is through not being adequately prepared for lower body rotational movements. Lets fix that with the Dragon Twist

Step 1 Start in the same position as the regular bodyweight squat. Step 2 From this position pivot on your left heel and your right toe as you rotate towards the left and begin to descend into a squat emphasizing keeping your left foot flat on the ground while lifting your right. Step 3 Continue twisting and descending aiming to bring your right knee to the outside of your left heel. Touch your right knee to the ground.

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Step 4 Move from the bottom position all the way back to the start position unwinding in the exact same way you descended.

Step 5 From there, rotate to the right and repeat on that side. As with all the other exercises make sure that your knees track your toes that the heel of the main weighted leg stays flat and that your posture and spine remain neutral. At first when practicing the Dragon Twist, take your time to make the movements smooth and controlled. Over time begin to make the moving faster almost to the point where you feel like you can just jump off of something and land into the bottom of the Dragon Twist. Another way to make this exercising more challenging is to stay in the low Dragon Twist position the entire time as you rotate from side to side. This will work your hips and thighs like nothing youve ever felt. Common Mistakes And Fixes The common mistakes that people will make when performing the Dragon Twist are the same mistakes that they make on the bodyweight squat. Please refer to the mistakes and fixes of this exercise for more detailed instructions. Goal Sets/Reps Practice the dragon twist you can do 3-5 sets of 20 reps each side (40 reps total)

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Exercise #3 Traveling Jump Lunges Traveling Jump lunges take it to the next level! Step 1 Start in a neutral stance Step 2 Jump up in the air and land in the bottom position of a lunge following the same key points of alignment you used on the split squat.

Step 3 From there, jump forward and land in the opposite lunge stance. Step 4 Continue jumping in a forward moving motion until you reach your desired destination or number of reps. Perform this exercise as powerful and fast and you can and you will build awesome leg strength that never quits. Common Mistakes And Fixes The common mistakes that people will make when performing the jump lunge are the same mistakes that they make on the split squat. Please refer to the mistakes and fixes of this exercise for more detailed instructions. Goal Sets/Reps Practice the traveling jump lunge until you can do 3-5 sets of 20 reps each side (40 reps total)

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Level 5 Exercise #1 Jumping Pistols The jumping pistol is one of the hardest bodyweight lower body exercises out there! Please be sure that you have mastered the one leg squat for at least 20 reps on each side. This will ensure that you have the adequate amount of strength in order to perform jumping pistols.

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Step 1 Shift your weight to one leg, with your hips and torso aligned in the center of your planted foot. Your opposite leg should be held in front of you the whole time. Step 2 Begin your decent by pushing your butt back trying to move mainly through your hips. As with all other squats do not passively yield as if you're falling into the bottom position but rather actively pull yourself into the bottom position. This will stabilize your joints, improve your range of motion and increase your strength in the long run. Step 3 Come as deep as you can into the bottom position keeping your foot flat on the ground and your knee pointing the same direction as your toes. Step 4 From the bottom position, get tight and press your heel into the ground as you explode upward and jump into the air. Step 5 Inhale down exhale up as you go through full range of motion At first perform the jumping pistol alternating legs on ever single rep. As you get stronger at this movement start to do sets of 2 reps and progress from there to the point where you can do all reps on one leg before switching sides. This will smoke your legs like you've never felt before and give you explosive power in your legs and endurance that never quits.

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The final way to make the jumping pistol even more challenging is to jump up to a box and then back down to the ground on the same leg. Start on the ground with a short box of about 6 inches in height next to you. Squat down and jump up landing on the box, immediately descend again into the squat and then jump up and land back on the ground and repeat for reps.

I shouldn't have to say it but a way to make this more challenging is to add height to the box. I've heard of people jumping up to a 36 inch box on one leg as they do their explosive pistols. Common Mistakes And Fixes The common mistakes that people will make when performing the pistol are the same mistakes that they make on the assisted pistol or assisted one leg squat. Please refer to the mistakes and fixes of this exercise for more detailed instructions. Goal Sets/Reps Practice the jumping pistol until you can do 3-5 sets of 20 reps each side (40 reps total)

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Exercise #2 Rotational Jumping Pistols To take the jumping pistol to the next level to work on rotational jumping pistols.

Step 1 Shift your weight to one leg, with your hips and torso aligned in the center of your planted foot. Your opposite leg should be held in front of you the whole time. Step 2 Begin your decent by pushing your butt back trying to move mainly through your hips. As with all other squats do not passively yield as if you're falling into the bottom position but rather actively pull yourself into the bottom position. This will stabilize your joints, improve your range of motion and increase your strength in the long run. Step 3 Come as deep as you can into the bottom position keeping your foot flat on the ground and your knee pointing the same direction as your toes. Step 4 From the bottom position, get tight and press your heel into the ground as you explode upward and jump into the air rotating 90 degrees towards the opposite direction of the foot your jumping off of. Step 5 Land o your opposite foot and repeat, rotating 90 degrees each time you jump.

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Step 6 Inhale down exhale up as you go through full range of motion At first perform the rotational jumping pistol rotating 90 degrees. To make this even more challenging jump from your right leg and turn a full 180 degrees landing with the opposite leg.

Be very careful at first when practicing rotational jumping pistols. Start small and ease your way into higher jumps and bigger turns. Also be sure that all key points of alignment stay the same during this exercise. NEVER SACRIFICE FORM FOR MORE REPS!!! Common Mistakes And Fixes The common mistakes that people will make when performing the pistol are the same mistakes that they make on the assisted pistol or assisted one leg squat. Please refer to the mistakes and fixes of this exercise for more detailed instructions. Goal Sets/Reps Practice the rotational jump pistol until you can do 3-5 sets of 20 reps each side (40 reps total)

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Exercise #3 Shrimp Squats For the final exercise in the level 5 lower body bodyweight workouts, try the ever so challenging shrimp squat. There are 3 different levels of the shrimp squat that you can use to work up the advanced variation. Lets take a look at the basic version and then its more challenging variations. Step 1 Start in a lunge position, with your back shin resting flat on the ground.

Step 2 Keeping your form the same as the lunge, place all of the pressure on your front foot and try to lift your body off the ground without using any help from the back leg.

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Step 3 Once you stand tall, return to the bottom position under control and repeat. Once you've mastered the basic version of the shrimp squat. Start in the same position as you did before only this time lifting your back foot off the ground so that only your back knee rests on the ground. Stand up from this position and repeat for reps.

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For an even more advanced variation, perform the shrimp squat while grabbing onto your back foot with one hand similar to a kneeling quad stretch. Put the pressure on the front leg and standup into the top position using just your front leg all while maintaining a hold on your back foot.

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For the final and most challenging variation begin a shrimp squat in the same position as you did before, only with both of your hands grasping your back foot from there Put the pressure on the front leg and standup into the top position using just your front leg all while maintaining a hold on your back foot with both hands.

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This variation is an awesome exercise because it builds massive amounts of strength in your lower body and requires huge amounts of flexibility and mobility to get it done. It is literally the most challenging bodyweight lower body exercise I have ever found. Common Mistakes And Fixes The common mistakes that people will make when performing the shrimp squat are the same mistakes that they make on the split squat. Please refer to the mistakes and fixes of this exercise for more detailed instructions. Goal Sets/Reps Practice the shrimp squat until you can do 3-5 sets of 20 reps of the advanced variation.

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Conclusion

Take your time to master each of the exercises in each level of the Warrior Lower Body Bodyweight Training Manual. If you progress too fast you will not get the benefits you should be getting from following the Warrior Lower Body System. For best results pick 2-3 workouts to follow in the 45 done for you workouts manual and practice them each once a week making sure to try to progress each time you train your lower body. If you find yourself slipping backwards or not able to perform a movement simply move back in levels or focus more time and effort on the foundational leg training series. When you feel 100% comfortable with each exercise in your current level, test yourself against the basic bodyweight workout to see if you are indeed ready to advance to the next level. If you complete the basic workout as prescribed please feel free to move on. If not, then please stay at your current level until youve earned the right to move forward. Now Get out there and train!!

Tyler The Garage Warrior