Think goblet squats are wimpy exercises? Follow this program for five weeks, and you’ll change your mind. You’ll likely improve your squat mechanics, too.

This program was based on a study that burned 450% more calories post-workout than a traditional workout. Are you ready to feel the burn?

1. Unilateral Leg Curls 2. Cambered Bar Squats with Chains 3. Blood-flow Restriction Leg Extensions and Goblet Squats 4. Cable Pull-Through — click to see the sets, reps, and equipment I used for this leg workout so you can enjoy the same pump.

Let’s take a quick look at some simple biomechanics, and then we will break down the squat so we can rebuild it with an emphasis on generating torque.

For any exercise, you need to know the proper progressions and regressions. Here is a simple squat progression you can implement with your athletes today.

The exercises you can incorporate with kettlebells are virtually endless. Here’s how to get started with some of my favorites.

Implement these multi-functional and easy-to-learn movements into your team training for greater time efficiency in the weight room.

Don't be a Bobby Butt-Wink.

With attention to detail, effort, and intelligent progressions, Olympic lifts can be both enjoyable and highly effective in developing a range of physical qualities.