Best Substitutes

[CMetler]

So I am just beginning SWP and I have my own garage gym and therefore no machines, which I am not a fan of anyway…has anyone used substitutes for leg curl, press, extension? Those are what I seem to have problems with finding a good alternative. I used the reverse hyper for leg curl (hams) ; front squats, close stance, heels elevated to hit my quads and I struggled for a replacement for the leg press, other than a squat, which is already written into the program.Any suggestions?? Thanks!!

[pshannon]

Trap bar dead lifts from a platformSquatsBulgarian Split Squats Lunges Squats Hack Squats w/ heels elevated

[Cory McCarthy]

So I am just beginning SWP and I have my own garage gym and therefore no machines, which I am not a fan of anyway...has anyone used substitutes for leg curl, press, extension? Those are what I seem to have problems with finding a good alternative. I used the reverse hyper for leg curl (hams) ; front squats, close stance, heels elevated to hit my quads and I struggled for a replacement for the leg press, other than a squat, which is already written into the program.Any suggestions?? Thanks!!

You can lay on a flat bench, prone position, and grasp a DB between your legs, and perform leg curls that way (play with the angle of the bench to add resistance from gravity).  If you sit up, and do this in reverse, you can simulate leg extensions.  Resistance bands and ankle weights can add difficulty to this.As for presses... any variety of squats will work, or lunges.  Since you already have squats, use different types of squats:  uni-lateral/split, front, back, hack, sissy, wide-stance/sumo/plie, etc.  Actually, Sissy Squats are amazing for Quads.Hypers are great for glutes and hams, as long as you REALLY contract the glutes and hams to take some emphasis off the lumbar.  You can also do Romanian Deads, Stiff-Leg Deads or Good Mornings.Cory

[CMetler]

Thanks guys! This should definitely help. I am also getting the hang of the ELECT rep, so this proves more difficult than it normally is for me!

[pita413]

Trap bar dead lifts from a platformSquatsBulgarian Split Squats  (****THUMBS UP*****)Lunges Squats Hack Squats w/ heels elevated

[missmarce]

Im glad this topic was brought up, because Ive been wanting to ask something similar.Ive been running Shockwave for about 6 weeks now while on CNS. I absolutely love it, but am ready (and probably needing soon) to change it up in terms of exercises. Can it be used as just a basic template so that other exercises can be substituted. I just dont want to do the same workout for months on end.And one other question...I will be switching back to a modified CBL in the next few weeks with the intent of adding some more muscle. Being that I love SW, are there any tweaks that can be made to make it work better for CBL?

[CMetler]

You should try the heavy duty Shockwave…it is at the bottom of the article entitled Heavy Duty CBL. It has the same concepts but slightly different movements and is meant for those doing CBL. I would think, though, that you can use it as a general template. Please correct me if I'm wrong because I know Kiefer does,says, and programs specific ways for a reason, but I have been reading a lot about negative training and it seems that, yes, it can be done with a variety of exercises.

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