ExRx.net

Not entirely sure to be honest. Trying to put something together that would make sense.
My main question was answered--I can squat and DL on same day if I alternate heavy/light between the two. Also, pretty clear that I should do lunges on both days.

What would you add for hamstrings and lower back?


ps
I only have equipment for this variation. It's listed as compound unlike the classic leg curl
http://www.exrx.net/WeightExercises/Hamstrings/CBBentOverLegCurl.html

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Swiss Ball Leg Curls, Good Mornings, RDL's (sumo or conventional).

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What if the Hokey Cokey really IS what it's all about?

Hell, you can deadlift and squat heavy on the same day as well if you want. Maybe dividing the two would be better but it's okay too. StrongLifts method used the heavy on both at the same day protocol since it had Squats on every workout. It was eventually hard on the lower back, but when you lessen the amount off squatting it was alright. Of course if possible to divide the two, I'd recommend it.

Ben Bruno has several awesome glute-bridge variations used for hamstring training, I've tested some and felt the burn. Check Glute birdge walkouts or rollouts as examples.
http://www.youtube.com/watch?v=XGhWaaUZd7E
http://www.youtube.com/watch?v=JlXL9_cA ... ure=relmfu

Hamstring raises / GHR's work as well, altough they are a bit hard. Also high step-ups work the hamstrings quite well too.

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Prove the impossible!

Not sure you need anything more than what you have. You have GMs, RDLs, DLs and the curls. Spread them around.


And that's an interesting variation, definitely compound. Looks better than a machine curl.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

I've rotated those legs cable curls in a few rounds.
I think it's good to train that motion too, as most all my other hammie work is with hip hinge, stable leg.

I probably won't be going heavy on both at the same day.
Thanks for the Bruno links and other suggestions!

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