Backwards Farmers Carry Stepping... this really hits different than stepping forwards onto a Step riser. It's excellent for conditioning, leg work, grip training and, depending on how heavy you go, trap and upper back work as well. It's actually good for coordination, too. You really have to keep mentally focused on where and how you're stepping (it's worth doing in front of a mirror for feedback). This backwards method is more quad-focused than stepping forward. Each step up backwards is almost like a partial sissy squat because the primary action is knee extension (some calf work because the foot on the floor is definitely helping, too). I did this as 12 intervals of 30 seconds, alternating which leg I step up with on each rep. I used a pair of 105 lb dumbbells for this (you can go lighter and/or do longer intervals, too). I didn't use grip assistance for the first 5 intervals but towards the end of that last interval, I knew I wouldn't be able to hold for the full 30 seconds so I put on the hooks to assist so grip wouldn't be the limiting factor for the rest of it. You can also see I've not only got a 45 lb bumper plate under the Step riser to brace it from below (so I don't break it with the extra weight), I've also got a couple of bumpers braced behind the Step so if I accidentally kick it, it doesn't slide on me. If your floor has better grip, you probably won't need to do that. I've got mine set on carpet. Overall I found this to be a VERY effective conditioning method. --- Got a muscle group or exercise lagging behind? Do THIS program for 3 weeks... Link in bio #farmerscarry #loadedcarry #metcon #gripstrength #nicknilsson - @madscientistofmuscle