I would like to start with, there is not a ton of new information to this third installment of my program relative to my last two log posts, but there is some. If you haven't read the first two, I linked them below. This post is to outline the exercises I'm using for my Lower Body Dynamic Effort Circuit.

My Conjugate Conditioning Max Effort Lower Body Circuit

My Conjugate Conditioning Max Effort Upper Body Circuit

DYNAMIC EFFORT LOWER BODY CIRCUIT 

-*Lower Body Main Movement
-Leg Extension
-Back Raise
-GHR Crunch
-Leg Curls

HOW THE CIRCUITS WORK

Start with a five-minute general warmup. Everyone should have one of these.

While setting up each exercise for the circuit I do a few reps of each movement with little or no weight as part of warming up.

Once the circuit is set up, I get going. The only stop I really make is to add weight to the main movement. Those sets in the circuit serve as part of the warmup for the Dynamic Effort sets to follow.

WEEKLY PROGRESSION

Week 1 - 3 circuits 10 reps per exercise **5 reps for lower body main movement
Week 2 - 3 circuits 12 reps per exercise **5 reps for lower body main movement
Week 3 - 3 circuits 15 reps per exercise **5 reps for lower body main movement
Week 4 - Deload 

With the exception of the Dynamic Effort movement, the assistance exercises are done with the same weight for all sets. 

*Upon completion of the 3 circuits, I continue with warm-up sets on the Dynamic Effort exercise of 2-3 reps each by feel. I usually have an idea of the weight I want to use for my dynamic work, but it is flexible. The most important thing I have always found with dynamic effort is that you want it to be on the brink of feeling heavy, but it's still fast! Too many people sacrifice speed for weight. I'd rather it be fast and a little light than too heavy.

**Once I'm at the right weight I have been sticking with five sets of five with only one to two minutes tops of rest in between sets.

The only exercise I have been using for dynamic effort lower is the belt squat. I have gone some blocks with a box and some without. I like changing it up. I will also wave weights, bands, or chains to increase the resistance through the three-week progression.

Look out for next week's log as I finish up the Conjugate Conditioning Series.