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This leg work out completely wipes me out. 💪
QUADS / HAMS
Week #6
1A: BULGARIAN SPLIT SQUAT HOLD
REPS: 1 TO FAILURE ON EACH LEG (USING 6-9RM)
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1A as a pre-exhaust for 1B, with no rest between (other to transition from one to the next). Do 1A and 1B for one leg without rest then do the same for the opposite leg. Rest 2 minutes at this point and repeat for one more superset on each leg.
1B: BARBELL SQUATS
REPS: 6-9 RM TO FAILURE
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1B immediately following 1A, resting only as long as needed to transition from one to the next. Do 1A and 1B for one leg without rest then do the same for the opposite leg. Rest 2 minutes at this point and repeat for one more superset on each leg.
2: BULGARIAN SPLIT SQUATS / ISO HOLD
REPS: 10RM FOR 8 REPS EACH LEG
* SETS: 3
Perform 8 reps with your 10RM and hold your last rep in the bottom of the split squat for as long as you can until failure. Fight the burn! Perform both the right and left without resting and then rest 90 seconds before starting your next set.
3: DB ALTERNATING REVERSE LUNGES
REPS: 6-9RM TO FAILURE EACH LEG
* SETS: 5
Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range on each leg. Rest just 60 seconds between completed sets.
LIQUID LEGS (1 ROUND)
* DB GOBLET SQUATS (even minutes) ==> WALL SIT x 1 MINUTE (odd minutes)
Choose a weight for the dumbbell that is equal to what you would use for a 1 arm dumbbell shoulder press. Start a timer and begin performing DB goblet squats on every even minute (0, 2, 4, etc), trying to get as many reps as possible. At the top of every odd minute (1, 3, 5, etc), you must stop your goblet squats and perform a 1 minute wall sit. Resume goblets at the top of the next even minute. The finisher is complete once you reach 100 total reps of the DB goblet squat.
1A: PHYSIOBALL GLUTE HAM RAISE
REPS: 6-9 RM TO FAILURE
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1A as a pre-exhaust for 1B, with no rest between (other to transition from one to the next). Rest 2 minutes between completed supersets.
1B: BARBELL HIP THRUST
REPS: 6-9 RM TO FAILURE
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1B immediately following 1A, resting only as long as needed to transition from one to the next. Rest 2 minutes between completed supersets.
2: PB GLUTE HAM RAISE / ISO HOLD
REPS: 10RM FOR 8 REPS
* SETS: 3
Perform 8 reps with your 10RM and hold your last rep in a range that places tension on your hamstrings without overwhelming your ability to hold during the glute/ham raise. Fight the burn! Rest 90 seconds between completed sets.
3: STIFF LEGGED DEADLIFTS
REPS: 6-9RM TO FAILURE
* SETS: 5
Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range. Rest just 60 seconds between completed sets.
* ASSES TO ASHES (1 ROUND)
* DB / KB SWING (even minutes) ==> LONG LEG BRIDGE HOLD x 1 MINUTE (odd minutes)
Choose a weight for the kettlebell (or dumbbell) that is approximately 50-80 lbs. Start a timer and begin performing KB swings on every even minute (0, 2, 4, etc), trying to get as many reps as possible. At the top of every odd minute (1, 3, 5, etc), perform a 1 minute long legged bridge hold. The finisher is complete once you reach 100 total reps of the KB swing.
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2569 ккал
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Жир: 107,20г | Белк: 161,82г | Углев: 245,32г.
Завтрак: Dunkin' Donuts Sausage, Egg & Cheese on English Muffin, Bananas, Chobani Nonfat Vanilla Blended Greek Yogurt (Container), Dunkin' Donuts Iced Coffee with Cream (Small), Kellogg's Special K Protein Cereal, Giant Eagle 1% Low Fat Milk, Coffee with Cream. Обед: Jason's Deli Italian Pasta Salad, Trader Joe's Tuna Salad Wrap in A Wheat Tortilla. Ужин: 14" Pepperoni Pizza, Beef Taco with Cheese, Tomato and Taco Sauce. Перекус/Другое: GNC Wheybolic Natural Chocolate, Power Crunch Protein Energy Bar - Red Velvet. подробнее ...
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