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Intermediate Leg Workout 2

Jamie September 15, 2023

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

1. Barbell Back Squats:

• Target Muscles: Quadriceps, Hamstrings, Glutes
• Sets: 4
• Reps: 8-10
• Rest: 90 seconds
• How to Perform: Place a barbell across your upper back, behind your shoulders. 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. Go as low as your flexibility allows, ideally until your thighs are parallel to the ground. Push through your heels to return to the starting position.

Ensure the barbell is placed securely across your upper back.
• Keep your chest up and maintain a neutral spine throughout the movement.
• Engage your core to stabilise your torso.
• Go as low as your flexibility allows without compromising form.

2. Romanian Deadlifts:

• Target Muscles: Hamstrings, Glutes, Lower Back
• Sets: 4
• Reps: 8-10
• Rest: 90 seconds
• How to Perform: Hold a barbell or dumbbells in front of your thighs with a shoulder-width grip. Stand with your feet hip-width apart. Keeping your back straight, bend at your hips and lower the weights along your legs until you feel a stretch in your hamstrings. Return to the starting position by extending your hips.

• Keep the barbell or dumbbells close to your body throughout the exercise.
• Hinge at your hips while maintaining a straight back; avoid rounding.
• Lower the weights until you feel a stretch in your hamstrings but without straining.
• Use a controlled and smooth motion for both lifting and lowering.

3. Walking Lunges (with Dumbbells):

• Target Muscles: Quadriceps, Hamstrings, Glutes
• Sets: 3
• Reps: 10-12 (each leg)
• Rest: None (go directly to the next exercise)

4. Box Jumps:

• Target Muscles: Quadriceps, Hamstrings, Calves
• Sets: 3
• Reps: 10-12
• Rest: 60 seconds (after completing both exercises in the superset)

How to Perform (Walking Lunges):

• Hold a dumbbell in each hand at your sides.
• 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.

• Use dumbbells that are manageable but challenging for your fitness level.
• Step far enough forward in each lunge to create a 90-degree angle at the knee.
• Keep your upper body upright and core engaged.
• Maintain a steady and controlled pace during the walking lunges.

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.

Start with a box height that is appropriate for your fitness level, gradually increasing as you progress.
• Focus on a soft landing with bent knees to absorb the impact.
• Land with your entire foot on the box to maintain stability.
• Use your arms to generate momentum for the jump.

5. Calf Raises:

• Target Muscles: Calves (Gastrocnemius and Soleus)
• Sets: 4
• Reps: 12-15
• Rest: 45-60 seconds
• How to Perform: Stand with your feet hip-width apart on a calf raise machine or the edge of a step. Raise your heels as high as possible by pushing through the balls of your feet. Lower your heels below the level of the step or machine to stretch your calves.

Ensure your heels lower below the level of the step or machine to fully stretch your calf muscles.
• Use a slow and controlled motion for both the lifting and lowering phases.
• Gradually increase the weight as you get stronger to continue challenging your calves.

Finish with 5-10 minutes of gentle stretching for your leg muscles to reduce post-workout stiffness and improve flexibility.