I liked the podcast. A couple things I disagree with:
If you do the lunge correctly, it is just as hard as the glute ham. I actually like the glute ham in comparison - the stretching of the hip flexor is pretty bad in the lunge. Agreed that the wall squat is pretty easy - but keeping a neutral spine is the real benefit, and can make it hard for someone who sits all the time.
If you do the isos correctly you really shouldn't feel much 'burn'. You feel 'stretch' but the terrible burn goes away after a few sessions. If you are pulling down the whole time, you don't feel like you did anything at the end of the set. When I was doing them wrong, I would go like 4 on the right lunge (burning like crazy) then maybe 2:20 on the left lunge, and would fail with the back quad. Fixing the pulling action, my times are close to even one after another.
I've found the best way to do the isos (lunge and pushup) is to use unstable platforms. That way you know if you are pulling down hard enough, and are close to the correct position - otherwise they slide. In the lunge I have two platforms which I spread out throughout the set, keeping the hips square.
Last thing: Once you are 5 minutes for a ton of sessions, start adding weight. The motions are so low impact that it's easy to add strength - they don't tear up connect tissue or anything - so conceivably you could add a lot of strength over time. Schroeder claimed he could do a 5 minute pushup with 200 pounds.
