On June 24, the much-anticipated follow-up to my original High Frequency Training (HFT) program will be released. So over the course of the next month, I wanted to give you all a general overview of some of the programming strategies that make HFT2 much more powerful than the original.
One exercise combination that has become particularly popular with my clients since the original HFT is the single-leg squat paired with the one-arm push-up. There are two reasons why.
1. You can do it anywhere: Since neither exercise requires additional load so you can do it anywhere: home, hotel or at the park with your kids. I didn’t include a one-arm push-up in the first HFT, and the way I recommend most people perform a single-leg squat is different in HFT2.
2. It’s an effective muscle builder: Not all body weight exercises are challenging enough to stimulate visible growth, but the one-arm push-up and certain versions of the single-leg squat definitely are. The one-arm push-up not only adds mass to your triceps, deltoids and chest, but it is also an excellent anti-rotation core strengthening exercise. The single-leg squat will build up your glutes and lateral aspect of your quads to develop that awesome outer thigh sweep.
Each exercise is challenging enough for even the strongest guys and gals, so it provides an excellent stimulus for muscle growth without the joint stress that comes from heavy training.
Now, you might not be strong enough to perform the full range-of-motion versions you’ll see in the video below, but rest assured, all the “peel backs” (aka, regressions) are demonstrated in the new HFT2 videos. Watch the following video, then read the technique tips shown below it…
Single-leg squat technique tips
- As you descend, focus on feeling the tension in the glute of the working leg. You shouldn’t feel pain or tension in the knee. If you do, push your hips back more as you descend. Hold light dumbbells straight out in front to counterbalance your weight, if it helps maintain balance.
- Back leg remains flexed enough so the knee can only touch the ground – lightly. Don’t let the foot of the back leg make contact with the ground.
- As you stand up, push the knee of your working leg (front leg) out to the side. By avoiding the inward knee buckling that often happens with a single-leg squat, you’ll build the glute max fibers that abduct and externally rotate the hip. Those fibers are underdeveloped on almost everyone.
One-arm push-up technique tips
- Assume a push-up position with the feet wider than shoulder width. Place one hand behind your back.
- Brace the abs, then descend as the elbow of the working arm will push out to the side.
- As you push up, corkscrew the hand of the working arm (if your left arm is working, your left hand will attempt to move counter clockwise). The hand won’t actually rotate, but this tip will pack the shoulder and provide greater muscle activation.
Single-leg squat/One-arm push-up Combo
For most fit people, 10 reps per set of the single-leg squat and 5 reps per set for the one-arm push-up works well. If you can’t do that many full range-of-motion reps, do partial reps and strive to build your depth over time.
Reps: 50 per leg for single-leg squat, 25 per arm for one-arm push-up
Sets: as many as it takes to reach the target number of total reps.
Frequency: start with 4 workouts per week, then work up to 6 over time.