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Hey guys got a newsletter from alex marako.

NOTE: Using this workout, you WILL get stronger in all the right places as
an athlete without any equipment.4-Week Speed-Getting Bodyweight Training Program:

Day 1:

A. Bodyweight Squats on your toes 3 sets x 50 reps

B. Close-Grip Pushups 4 sets x 20 reps

C. Alternating Step-Ups 3 x 15 reps (each leg)

D. Inverted Rows 60 total reps (however many sets it takes you to get there)

E. Jumping Jacks x 100

Day 2:

A. Alternating Lunge Jumps 4 sets x 20 reps

B. Walking Pushups 3 sets x 20 reps

C. Drop Lunges 4 sets x 10 reps (each leg)

D. Pike Pushups 4 sets x 10 reps

E. Jump Squats 2 sets x 25 reps

Day 3:

A. Bulgarian Split-Squat Jumps 4 sets x 10 reps (each leg)

B. Wide-Grip Isometric Pushups 2 sets x 30-60 seconds

C. Wide-Grip Pushups 4 sets x 20 reps

D. Bulgarian Split Squats 4 sets x 15 reps (each leg)

E. Jump Rope - 500 jumps

Do that program 3 days a week, preferably Monday, Wednesday
and Friday, with the weekends off. Four weeks later, you'll be
way stronger and ALL without using any weights.

What dya think about this programme? Isn't the plyometrics a little to much volume, for example, alternate lunge jumps?

Hey guys , just wandered. I done some lunges step up on a 6inch stairs with 2 5kg dumbbells in each hands. I try to use as little of my non-working leg to give me a little push up. What I do is I just use my non-working leg and push off the ground lightly and lift it up that it doesnt touch the ground. after I do that, I am in a lunge position with my legs slighlt below parallel. AFter that , I just keep my back as arched as I can by holding my breath and push up. The problem is, I really feel my lower back muscles being used( it feels like the really upper glutes section). The next day, My lower back were quite sore. And my glutes were not sore at all.

So my question is, If I would to do a certain compound exercises like lunges which targets the glutes, hams and quads, and thn I feel the stress on my lower back(with my back arched), what does this mean? Is my back the weak link or my leg muscles are just not strong enough that it uses the support of the lower back?

oen more question which relates to this. I did some travelling lunges a few days ago, and I feel my hams sore the next day. are my hams the weak link?
 thanks guys