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. Continue reading →