Strong Hips And Feet/Ankles For Sports With Some Chest Work Too

My current routine is designed to train my entire body over two days. Doing an entire upper body routine was a little much, so I moved Chest to the Lower Body Day(s).

The Lower Body workout is emphasizing hips and feet/ankles which are required for just about every sport. We want our hips to be strong and explosive and our feet/ankles to be strong and "stiff". This stiffness is referring to the tendon and it's a good thing. It means force will be transferred much better.

The Chest workout is designed more for hypertrophy. It uses some principles from Positions Of Flexion (this is from some old Ironman magazines and there are a few books too) routine from Steve Holman. Chest gets trained across multiple "angles" using a midrange, contracted and stretch position exercise.