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Advanced Leg Workout 3

Jamie September 15, 2023

Warm-up:
Begin with 5-10 minutes of light cardio to warm up your leg muscles and increase blood flow.

1. Barbell Front Squats:

• Target Muscles: Quadriceps, Hamstrings, Glutes
• Sets: 5
• Reps: 6-8
• Rest: 2 minutes
• How to Perform: Position a barbell on the front of your shoulders, crossing your arms under it. Stand with your feet shoulder-width apart, chest up, and core engaged. Lower your body by bending your knees and hips, keeping your back straight. Aim for a deep squat, ideally with thighs parallel to the ground, and push through your heels to return to the starting position.

Tips:
Ensure the barbell is securely placed on your front shoulders with proper padding.
• Keep your chest up and maintain a neutral spine throughout the movement.
• Engage your core for stability, and focus on driving through your heels during the ascent.
• Use lifting straps or a clean grip if necessary to maintain control of the bar.

2. Sumo Deadlifts:

• Target Muscles: Hamstrings, Glutes, Lower Back, Inner Thighs
• Sets: 5
• Reps: 6-8
• Rest: 2 minutes
• How to Perform: Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward. Grip the barbell with your hands inside your legs. Keep your back straight, chest up, and core engaged. Lower the barbell by bending your hips and knees, then lift it by extending your hips and knees.

Tips:
Stand with your feet wide and toes slightly turned out, but avoid an excessively wide stance that may strain your hips.
• Maintain a neutral spine and a chest-up posture throughout the lift.
• Keep the barbell close to your body as you lift it.
• Engage your glutes and inner thighs during the lift.

Superset:
3. Walking Lunges (with Dumbbells):

• Target Muscles: Quadriceps, Hamstrings, Glutes
• Sets: 4 (each leg)
• Reps: 8-10 (each leg)
• Rest: None (go directly to the next exercise)

4. Box Jumps:

• Target Muscles: Quadriceps, Hamstrings, Glutes, Calves
• Sets: 4
• Reps: 10-12
• Rest: 60 seconds (after completing both exercises in the superset)

How to Perform (Walking Lunges):

• Hold a dumbbell in each hand.
• Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. The back knee should hover just above the ground.
• Push off the front foot to take the next step, alternating legs with each lunge.

Tips:
Hold dumbbells that challenge you but allow for proper form.
• Maintain an upright posture, engaging your core and balancing evenly on your front foot.
• Focus on a controlled descent and powerful push-off for each step.

How to Perform (Box Jumps):

• Stand in front of a sturdy box or platform.
• Bend your knees slightly, then explode up, jumping onto the box.
• Land softly with your knees slightly bent to absorb the impact.

Tips:
Start with a manageable box height, and gradually increase it as you progress.
• Use your arms to generate momentum for the jump.
• Land softly with your knees slightly bent to absorb the impact.
• Ensure the box or platform is stable before performing the jump.

5. Leg Extensions:

• Target Muscles: Quadriceps
• Sets: 3
• Reps: 12-15
• Rest: 60 seconds
• How to Perform: Sit on a leg extension machine with your knees at a 90-degree angle. Extend your legs until they are fully straight without locking your knees. Control the movement on the way down.

Tips:
Start with a weight that allows you to complete the full range of motion with control.
• Focus on fully extending your knees without jerking or using momentum.
• Control the weight as you lower your legs to avoid slamming the weights at the bottom.
• Breathe steadily and don’t hold your breath during the exercise.

Always prioritise safety, form, and technique during your advanced leg workout. If you’re unfamiliar with any of these exercises or lifting heavy weights, consider working with a fitness professional or trainer to ensure proper execution. Listen to your body, and don’t push yourself beyond your capabilities, especially during the superset and drop set. Proper warm-up and cool-down routines are essential to minimise the risk of injury.