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Advanced Leg Workout

Jamie July 18, 2023

Barbell Back Squat (Superset with Jump Squats):
Start with the barbell on your upper back, feet shoulder-width apart.
Slowly lower yourself into a squat position, keeping your back straight and knees in line with your toes.
Push through your heels and return to the starting position.
Perform 4-5 sets of 8-10 reps for the barbell back squat, immediately followed by 10-12 explosive jump squats.
Rest for 60-90 seconds between sets.

Romanian Deadlift (Superset with Walking Lunges):
Hold a barbell with an overhand grip, hands shoulder-width apart, in front of your thighs.
Keep your back straight and hinge at the hips, lowering the barbell towards the ground while keeping it close to your legs.
Once you feel a stretch in your hamstrings, push through your heels and return to the starting position.
Perform 4-5 sets of 8-10 reps for the Romanian deadlift, immediately followed by a set of 20 walking lunges (10 per leg).
Rest for 60-90 seconds between sets.

Leg Press (Drop Sets):
Sit on the leg press machine with your feet shoulder-width apart and positioned on the platform.
Slowly lower the platform until your knees are at a 90-degree angle.
Push the platform away from you using your heels and extend your legs fully.
Start with a weight that allows you to perform 8-10 reps with proper form.
After completing a set, immediately decrease the weight by 20-30% and perform another set without rest.
Continue dropping the weight and performing sets until you reach muscle failure.
Aim to complete 3-4 drop sets in total.

Bulgarian Split Squats (Superset with Box Jumps):
Stand a couple of feet in front of a bench or step with one foot resting on it, and the other foot positioned forward.
Lower your body down, bending your front knee until your back knee almost touches the floor.
Push through your front heel to return to the starting position.
Perform 4-5 sets of 10-12 reps per leg for Bulgarian split squats, immediately followed by 10-12 explosive box jumps.
Rest for 60-90 seconds between sets.

Calf Raises (Drop Sets):
Stand on an elevated surface (such as a step) with your heels hanging off the edge.
Raise your heels as high as possible, contracting your calf muscles.
Lower your heels below the step to stretch your calves.
Start with a weight or resistance that allows you to perform 10-12 reps with proper form.
After completing a set, immediately decrease the weight or resistance by 20-30% and perform another set without rest.
Continue dropping the weight and performing sets until you reach muscle failure.
Aim to complete 3-4 drop sets in total.
Remember to maintain proper form throughout the exercises, and adjust the weights according to your fitness level. Stay hydrated, take appropriate rest between sets, and listen to your body to prevent injury.