FULL LEG DAY on the GBRS WORKOUT PROGRAM

[@ruiteng-b3o]

One of the best programs. These Tac/Function sessions helped me reform the whole training system. Please keep the sessions posted! Cannot wait to start this week already!

[@debunkthelies]

Great content and excellent commentary! Thank you for sharing fantastic job!!

[@mattpatt199]

Thanks for the in depth session man! I know how much effort is put into getting this stuff out so thank you brother

[@vernongriffith4]

Trying to put out good information to battle all the nonsense out there. Appreciate the support. We have much more coming!

[@EdwardPetrillo-yh3cw]

Never getting off program. Hitting this sesh now🤙🏼

[@vernongriffith4]

My guy! Stoked to keep this progressing. Getting back into some trap bar pulls in a week

[@EdwardPetrillo-yh3cw]

Let’s go! F yeah coach. Forward

[@simondayan2737]

Lateral hops super important putting these in my program. I realize even just to improve balance and avoid slipping and falling in the winter or any other terrain.

[@TheSpongeDoc]

Yoooo, DJ got some HOPS.

[@SteveFelker]

I’m from Philly… I clicked on this for the workout… I stayed on it for the knowledge from the experts… I got fired up because of the Flyers hat! Let’s go!

[@vernongriffith4]

Thank you for the support Steve. Glad you found some value with it. We got more coming!

[@danielgosset5481]

Love those zercher iso holds. I’ll be giving them a go at the end of my next lower session! 😮‍💨

[@vernongriffith4]

that move has become a constant cycled in movement for our mobility work

[@joshuacardona1696]

In the physical therapy field, landing toe ball heel is always the safest!!! Love this leg day💯👍

[@vernongriffith4]

Land to put yourself in a position to redirect

[@supramental]

Great information! I like the mindset!

[@vernongriffith4]

Train it all, to train forever!

[@PATMOOSE53]

God I can’t wait for another muscle group video like this one.

[@vernongriffith4]

I posted a push and pull and core in the past. We are trying to get on these a little more regularly. Appreciate the support!

[@LC-in5or]

Mcgills big 3 really fixed my lower back issues.

[@ExtraRice365]

Man I just did those FFE iso lunges with just the bar in zercher hold. Dang I could only hold the position for like 15 seconds.

[@nathanpierce]

What are the shoes that DJ’s wearing??

[@davidwong1288]

Vivo barefoot knitted

[@3eyedraven551]

14:04 belt, chain, step platform

[@XX-zu3jx]

What’s the name of the shoes you guys are wearing?

[@vernongriffith4]

Vivobarefoot. Use the code: VERNON20 to get a discount

[@tomc6003]

Vivobarefoot, they're superb

[@cadealexander4432]

I would’ve lost it if I were DJ at 20:10 😂

[@nessiemupfeki]

What does GBRS mean? and is the program for beginners? I love your programs Venon. I have your mobility ones I have done and currently doig strength one

[@Danbarnes0311]

Gbrs stands for global battlefield research solutions. They make gear they feel fills gaps they noticed while in the seal teams. I do the gbrs performance program and hadn’t gone to the gym for 5 years prior to starting. It’s hard for beginners, but absolutely achievable

[@nessiemupfeki]

@@Danbarnes0311 thank you. I guess not my type of training then, will pass!

[@1980jbaguilera]

What’s the make and model of that belt squat machine?

[@vernongriffith4]

That’s the belt squat from Technogym from their pure strength line

[@nessiemupfeki]

Can this be done from home with limited equipemt such as dumbbells, TRX and barbell?

[@vernongriffith4]

You will have to get a little creative with some of the patterns but you should be able to. Give the free seven day a trial and see if it can work for you

[@gandalfsgun3233]

Can a CPT be certified to train clients under this program? Like can you become a coach of this program?

[@vernongriffith4]

Can you explain more of what you are asking? We are actually brainstorming an educational course as we speak with all of our concepts but the program is made for one person to follow. Your clients could also purchase the program and you can coach them through it

[@gandalfsgun3233]

@@vernongriffith4 Basically my situation is this: My passion is all of this, for whatever reason I’ve never attacked it until now, 31 with an almost 2 year old and new baby girl on the way. I watched DJ’s SRS episode, which led me to you and the GBRS program. I started doing it and I have never felt more functional, strong, pain-free, and just overall good. I’ve never felt more driven to get this feeling/results to other people, I love your athlete-based mind/feeling driven approach where you’re always asking THEM how it feels and basing things subjectively. I also love and resonate with DJ’s approach on mental health, especially for men. I believe the GBRS approach, your athlete approach, and this emphasis on mental health and functionality as a man. Man it’s just something I want to be apart of and get totally behind and help spread it to others for my career and life. I totally resonate with all of this and would love to be a part of it in some way.

[@morejonf1927]

How many Bulgarian squats reps and sets do you recommend for a session ?

[@vernongriffith4]

We are in the 8 rep range right now for 3 sets

[@3eyedraven551]

10:21 bookmark

[@MotoNoir86]

Curious how much difference there is between that belt squat machine and a leg press? I imagine still being able to stand up and controlling your motion like a squat plays a lot more into the core & hips still being active

[@vernongriffith4]

Both are good for a bilateral press but how the load sits on the pelvis I prefer the belt squat. Some nuance there with your foot positioning and sitting the belt low on your hips so you are not yanking on your lower back though.

[@MartinKirk-y5v]

Walker Joseph Taylor Matthew Johnson Donna

[@thorshammer5134]

Goblet squats are pretty worthless for any one of reasonable strength. I mean we squat 315 +, what’s a 100lb dumbbell going to do, that’s if you can even get it up and hold it correctly for the actual reps. Your arms and shoulders will give out long before you get any work from the actual squat. If we’re doing it for a warmup or for other purposes cool. For a leg workout though, nah.

[@daniellundquest8252]

Can you do a pistol/single leg squat? On each individual leg? With additional weight like a goblet squat? Mix it up tough guy. Sounds like you may need to retrain your mind before you train your body

[@thorshammer5134]

@@daniellundquest8252 yes I can do pistol squats with individual weights. What a weird question to ask. I can do a pistol squat with a 100lb dumbbell same as I would with two. Know why? Because it’s not a lot of weight, which was the whole point. The fact that you get defensive leads me to believe you just like ineffective training for the sake of not being monotonous, no harm there. You don’t really have a leg to stand on here as far as arguments sake. It’s like saying doing squats on bosu balls is effective. When we know if you are actively stabilizing under load like that you can’t activate your muscles properly. If you’d like to argue it, I suggest getting a phd in kinesiology and exercise science. Tough guy.

[@sillygoose5138]

hey look everyone... two tough guys being tough!

[@thorshammer5134]

@@FIGGY65 so now we are talking about taxing the cardiovascular system and arms shoulders and still not the legs. Look if you don’t know what you’re talking about you just shouldn’t respond. It is NOT an effective leg workout. If you want to test your cardiovascular system then do rope skipping for 15 minutes like we do for boxing. You’ll get in way better shape than just 5x20 goblet squats. If you want to build your legs, squat, deadlift, hack squat, leg push, leg extension, rdl, hamstring curl some heavy ass weight and stop messing around. If you want to just argue on the internet go take some classes and learn something before speaking. There is plenty of research on this and the hypertrophic response, neural pathway connections, muscular elicitation for comparisons like this.

[@FIGGY65]

@@thorshammer5134 Sounds like you’ve never done ( if you’re arms/shoulders/lungs can’t hack it, that’s understandable) much “dedicated” heavy goblet squatting ( or any true odd object work?) or you’d know they work well. You don’t do goblets long term as prime movements, but as an adjunct to conventional compound movements. They’re also fun for breaking up the monotony of conventional programs. You should look up a program done by Bill Starr and Tommy Suggs in 1967 called “timed squats” which is online…THAT will hand you your ass….it was a conditioning program they used for gaining weight and getting in better cardio shape….if you think cardio is limited to jumping rope then you’re sadly mistaken….Olympic squats ( back and fronts) with modified set/rep/weight schemes have always been effective for hypertrophy ( or trimming down) . Good luck with your training, and stay safe Mr. Hammer.