The DOMS from this workout were the worst I’ve had in any muscle group for months. Put your all into this workout and no doubt you’ll be hobbling around for days after too! The tempo is very important here, and is 1, 1, 3, 0, for all exercises- eccentric, isometric, eccentric, transition.

 

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Warm up:

  • Stairmaster, cross-trainer, bike, rowing machine
  • 5-10 minutes
  • Mentally and physically prepare for the session
  • Dynamic stretches (warm up muscles and joints)
  • Complete WARM UP SET(S) on EACH exercise (not counted as working sets) to get your technique and body ready to commit properly to the session

 

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Exercise 1: Back Squats;

  • 5 sets x 5 reps
  • 120 seconds rest
  • Tempo: 1, 1, 3, 0
  • Ensure weight stays through your heels and doesn’t rock onto the balls of your feet,
  • Eyes forward, core strong, back straight, shoulders back
  • Set 5; 5 reps to failure, remove 40kg and complete reps to failure, remove 20-40kg and complete repetitions to complete failure (all at 1,1,3,0 tempo).

Exercise 2: Dumbbell Goblet Squats;

  • 4 sets x 10 reps
  • 60-90 seconds rest
  • Tempo: 1, 1, 3, 0
  • Hold dumbbell upright; just below your chin, touching your chest,
  • Ensure weight stays through your heels and doesn’t rock onto the balls of your feet,
  • Eyes forward, core strong, back straight, shoulders back
  • Set 4; (rest-pause) complete 10 reps to failure, rest 15 seconds, pick the same dumbbell up and complete repetitions to complete failure (all at 1,1,3,0 tempo).

 Exercise 3: Quad Extensions;

  • 3 sets (heavy-light drop set)
  • 5-6 reps to failure, followed immediately by 8-10 reps to failure,
  • 60-90 seconds rest
  • Tempo: 1, 1, 3, 0
  • Set 3; after failure on 8-10 reps, reduce the weight again, completing 10-12 reps to failure (all at 1,1,3,0 tempo), followed by as many partial reps as possible.

Exercise 4: Bulgarian Split-Squats;

  • 4 sets x 6-8 reps to failure
  • 60-90 seconds rest
  • Tempo 1, 1, 3, 0
  • Ensure knee doesn’t move forward past toes during the downward phase, keeping weight through your heel.
  • Set 4; (rest-pause) after failure at 6-8 reps, rest for 15 seconds then complete more reps on the same leg to failure (all at 1, 1, 3, 0 tempo).

 Exercise 5: Donkey Kickbacks;

  • 3 sets x 8-10 reps
  • 60-90 seconds rest
  • Tempo 1, 1, 3, 0
  • Explosive kickback and squeeze through glutes and hamstrings at peak,
  • Set 3; (rest-pause) after failure at 8-10 reps, rest for 15 seconds then complete more reps on the same leg to failure (all at 1, 1, 3, 0 tempo).

 Exercise 6: Hamstring Curls;

  • 3 sets (heavy-light drop set)
  • 5-6 reps to failure, followed immediately by 8-10 reps to failure,
  • 60-90 seconds rest
  • Tempo: 1, 1, 3, 0
  • Keep back flat against the pad at all times
  • Set 3; after failure on 8-10 reps, reduce the weight again, completing 10-12 reps to failure (all at 1,1,3,0 tempo), followed by as many partials as possible.

 

WELL DONE!
Now go cool down, stretch out and down a shake.
For further brutal and grueling Leg Workouts and Exercises click here, and don’t forget to check out our infamous LDNM Leg Torture Pack.
As always tweet your feedback to @LDN_Muscle and @MB_LDNM.