3X Method – Workout Descriptions

Legs

Prisoner Squat

  • Stand with your feet positioned just a little wider than shoulder-width apart
  • Clasp hands/interlock fingers behind head while keeping your elbows back and shoulder 
  • Begin the movement at your hip joint, pushing your hips backward like you’re sitting in a chair. Make sure push your hips as far back as you possibly can.
  • Go into the squat as deep as you can, but be sure to keep your lower back straight and in a tensed in a neutral position. 
  • You will then push from your glutes, hamstrings and quadriceps to return to your original position. For advanced Prisoner squat you will want to hold weighted object overhead while keeping arms straight.

Advance Prisoner Squat

• This is same the prior movement, but instead of clasping hands behind head, you will hold a weight (ball, rock, jug) above your head.

Forward Lunge

  • Position yourself standing with your feet shoulder-width apart. Can also use weight by grabbing basically any weighted object like a rock, water jug, dumbbell or really anything.
  • Step forward with either your right or left leg, while taking a larger than normal step.
  • Keep the non-stepping toe on the ground and use it to help keep your balance. The knee of the rear leg should also be bent.
  • Slowly lower your body until the thigh of the leading leg is parallel with the ground.
  • Important: Keep your upper body straight and the lower back flat.
  • Return to starting position by pushing upward with leading leg. 
  • Once this becomes easy begin to add weight to this exercise.

Wall Squat

  • Stand against a wall, with your legs extended out. Your feet should be about 2′ away from the wall. If you have knee pain or an injury, adjust your feet out so that when you bend and straighten, you feel no pain. You should not feel pain or discomfort in your knees at any time during this exercise.
  • Inhale, then exhale and allow your abdomen to fall toward your back. Look straight in front of you, knees slightly bent and chin is slightly tucked. Try to keep the back of your head touching the wall.
  • Bend your knees to slide your back down the wall. Ideally, you will come to a level almost as low as sitting, your legs should be about 90 degrees. 
  • Check to see that your knees do not come any more forward than your ankles. Try to line up your knees with the area between the big toe and the 2nd toe. This will protect your knees from injury.
  • Hold the position for time indicated by workout. Breathe evenly. 

Stick Em’ Up Stability Ball Squat

  • Place feet just slightly wider than shoulder width apart and about 2-3 ft away from the wall depending on the size of the stability ball.
  • Set stability at the small of your back between you and the wall, you want the ball to be pressed between you and the wall.
  • Have your feet about even with your knees so that as you lower your body your knees do not go past your ankles.
  • Put both arms up in the air in the stick up position and hold there for the duration of the entire exercise. This will help you keep your back straight and also work the shoulders.
  • Start movement at the hip point. Sit down and let the ball roll up your back until you’re in a seated position with upper leg is at approximately at 90 degrees. Keep abs tensed and back neutral for entire movement.
  • Then push up with buttocks, quadriceps, hamstrings and return to your original position and repeat number of reps indicated by workout.

Alternating Split Squat Jump

  • Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
  • Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
  • Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode up through buttocks, quadriceps and hamstring muscles.
  • Switch feet in air so that the back foot lands forward and vice versa. Repeat for number of reps indicated in the workout.

Stationary Lunge

  • Position yourself standing with your feet shoulder-width apart. Can also use weight by grabbing basically any weighted object like a rock, water jug, dumbbell or really anything.
  • Step forward with either your right or left leg, while taking a larger than normal step.
  • Keep the non-stepping toe on the ground and use it to help keep your balance. The knee of the rear leg should also be bent.
  • Slowly lower your body until the thigh of the leading leg is parallel with the ground.
  • Important: Keep your upper body straight and the lower back flat.
  • Return to starting position by pushing upward with leading leg by using buttock muscle, hamstring and quadriceps of leading leg. 
  • Do all reps for one side before switching to other side.

Jump Squat

  • Stand with your feet positioned just a little wider than shoulder-width apart
  • Hands by your sides (you can use your arms to swing up for stability as you explode up for squat. If you do this do not go past your shoulder).
  • Begin the movement at your hip joint, pushing your hips backward like you’re sitting in a chair. Make sure push your hips as far back as you possibly can.
  • Go into the squat as deep as you can, but be sure to keep your lower back tensed in a neutral position. Do not roll back over or round back, slumping forward.
  • You will then explode up from your glutes, hamstrings, quadriceps and calves bringing your feet off the ground and knees up but not all the way quite up to your chest.
  • Bring your feet back down with your knees bent returning to another squatting position to complete another rep. 

Single Leg Romanian Dead Lift

  • Be conservative with this exercise. You will want to make sure that you’re good and warmed up when you do it.
  • Start in the standing position with feet facing forward spread apart at a distance that is comfortable for you.
  • Raise one foot off ground and bend forward keeping back straight with knee of standing leg slightly bent. As your bending forward you will simultaneously bring non-standing leg backwards and up almost on the same line with your back but not as straight.
  • When you begin the movement, tense your abdominal section and leg/hamstring area as well as buttocks.
  • Reverse the movement before your back starts to round.
  • Return to standing position with one foot still off ground and repeat.
  • Do all repetitions on one side and then switch to other side.