- Squat Technique (01s)
- Safety Bar Squat (01m07s)
- Chain Sets (02m44s)
- Brutal Drop Sets (12m04s)
- Final Thoughts from John Meadows (22m58s)
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Tip: Master the J-Row
Build a better back with this one-arm row variation.
Tip: Treadmill Ab Wheel Roll
Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.
Tip: Rope Pulldowns for Lats
Sit on the floor, get a full stretch of the lats, then pull with your elbows as far behind you as you can. Arch your low back and get your chest out.
The 100/100 Routine
A training program doesn't have to be complicated to work. In fact, sometimes the most simplistic routines can be the most exhaustive and result-producing.