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Warm Up:

Rowing Machine; Select Workout – New Workout – Single Distance – 1500m.

  • 1500m distance.
  • Aim to increase the ‘stroke count per minute’ from 20 to 30 over the duration, at a steady rate.
  • Focus on form, bringing in power as a secondary attribute.

Dynamic mobility stretches.

Complete 1-2 reduced weight sets of each exercise before starting the listed working sets; we do this in order to remind ourselves of proper form, prepare us mentally and physically, and generally warm up properly!

 

The Workout:

Barbell Back Squats:

  • Accumulation work; 5 sets of 5 reps
  • Same weight utilised throughout- nearing failure on latter sets
  • Final set AMRAP (As Many Reps As Possible) set
  • Stance just beyond shoulder width
  • Break from the hips and go as low as comfortably possible without negatively impacting form/causing discomfort
  • Drive to standing, squeezing through the entirety of the thighs and glutes at the peak
  • Tempo: 2-X-1 (2 second eccentric – explosive concentric – 1 second isometric)
  • 2 minutes rest between sets

 

Straight Legged Dumbbell Deadlifts:

  • Accumulation work; 4 x 6-8 reps
  • Same weight utilised throughout- nearing/hitting failure on latter/final sets
  • Stance with feet directly below hip joints
  • Keep back in neutral/natural position throughout, and the shoulders pulled back
  • Extend at the hips to standing by contacting the glutes and hamstrings- flexing hard through the target muscles at the peak
  • Tempo: 3-1-1
  • 2 minutes rest between sets

 

Barbell Glute Bridge:

  • Intensification work; 3 x 6-8 reps
  • Increase the weight used each set- starting comfortably heavy, heavy, heavier still
  • AMRAP final set
  • Feet just within shoulder width apart, drawn in to the glutes so that when at the peak of the rep the shins are vertical, and knees not over the toes
  • Tempo: 2-X-1
  • 2 minutes rest between sets
  • Utilise a pad, thick towel or thin mat here to allow the barbell to sit comfortably on the hips

 

Quad Extension:

  • Intensification work; 3 x 6-8 reps
  • Increase the weight used each set- starting comfortably heavy, heavy, heavier still
  • AMRAP final set
  • Knees in line with hip joints and flat/straight so the toes are pointing evenly up/slightly outwards
  • Utilise the full range of motion allowed by the machine
  • Tempo: 3-X-1
  • 2 minutes rest between sets
  • If you experience knee pain from heavy sets on quad/leg extension machines DO NOT complete the AMRAP set- work to near failure or complete accumulation work instead of intensification sets here.

 

Cool Down:

  • 5 minute static bicycle; regressive work from a medium/high to low gear keeping at around 60RPM or the same speed throughout.
  • Lower Body Stretching Routine

 

 

Congratulations on completing this strength leg session! Ensure you do cool down as listed above- or at least ensure you stretch in the coming hours and days.

 

For more workouts, and exercise descriptions, check out our Training and Exercise archives.

If you’re brave enough to take on our infamous Leg Torture Pack please read about it here.

As always tweet your feedback and post-workout photos to @LDN_Muscle and MB_LDNM.