After retiring from bodybuilding, six-time Classic Physique Olympia champion Chris Bumstead has expressed an interest in fitness versatility, stating that he wants to combine “being jacked” with functional fitness in his training.
In a late June 2025 training vlog, Bumstead introduced a unique warm-up for foot and ankle strength, proprioception, and coordination to rehab a hamstring injury. It involves a series of one-legged hops called “pogos,” mimicking a pogo stick.
“Pogos are the thing I’m going to get laughed at for,” Bumstead said. He combined hypertrophy training with functional movements while tackling the grueling Florida climate.
Chris Bumstead’s New Leg Routine
- Pogos
- Split Squats supersetted with Glute-Ham Raises
- One-and-a-Quarter Pendulum Squats
Warming Up
“My warm-up strengthens my feet, toes, ankles…and coordination,” Bumstead said. “I tore my right hamstring. When doing the pogo on my right foot, it feels so weak and starts cramping.”
This aligns with research supporting proprioceptive training for lower-limb injuries. (1)(2)(3)
Split Squats and One-and-a-Quarter Reps
Bumstead transitioned into barbell split squats, supersetted with hip extensions. One-legged movements are central to his programming.
Bumstead intensified the stimulus with one-and-a-quarter reps on the pendulum squat—an advanced technique that loads the stretched position, increasing mechanical tension:
“These haunted me last year,” Bumstead said. “Doing the quarter rep in the bottom, it’s completely loading that stretched position. Explode to the bottom, strengthen a full range of motion, which is great for your knees.”
Deep knee flexion has been shown to benefit hypertrophy and joint health. (4)(5)
Sled Pulls for Sprints
A highlight was a novel sled pull exercise using ankle cuffs and resistance bands, targeting hip flexors, adductors, and abductors.
“Strengthening motor patterns that my body’s not used to. Getting ready to sprint; to jump,” Bumstead said.
These movements mimic sprint mechanics while training multidirectional stability, essential for injury prevention and performance.
Electrolytes and Heat Adaptation
Hydration is a focal point in the Florida sun. Bumstead aims for at least a gram of sodium with electrolytes. There’s a caveat for casuals, though. “For the average person…I don’t think a full gram of sodium is necessary…especially if you’re eating processed food with a ton of sodium.”
References
- Hübscher M, Zech A, Pfeifer K, Hänsel F, Vogt L, Banzer W. Neuromuscular training for sports injury prevention: a systematic review. Med Sci Sports Exerc. 2010 Mar;42(3):413-21. doi: 10.1249/MSS.0b013e3181b88d37. PMID: 19952811.
- Dargo L, Robinson KJ, Games KE. Prevention of Knee and Anterior Cruciate Ligament Injuries Through the Use of Neuromuscular and Proprioceptive Training: An Evidence-Based Review. J Athl Train. 2017 Dec;52(12):1171-1172. doi: 10.4085/1062-6050-52.12.21. Epub 2017 Nov 27. PMID: 29172648; PMCID: PMC5759702.
- Schiftan GS, Ross LA, Hahne AJ. The effectiveness of proprioceptive training in preventing ankle sprains in sporting populations: a systematic review and meta-analysis. J Sci Med Sport. 2015 May;18(3):238-44. doi: 10.1016/j.jsams.2014.04.005. Epub 2014 Apr 26. PMID: 24831756.
- Pallarés JG, Cava AM, Courel-Ibáñez J, González-Badillo JJ, Morán-Navarro R. Full squat produces greater neuromuscular and functional adaptations and lower pain than partial squats after prolonged resistance training. Eur J Sport Sci. 2020 Feb;20(1):115-124. doi: 10.1080/17461391.2019.1612952. Epub 2019 May 15. PMID: 31092132.
- Hartmann H, Wirth K, Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Med. 2013 Oct;43(10):993-1008. doi: 10.1007/s40279-013-0073-6. PMID: 23821469.
Featured image: @cbum on Instagram
