6 Move Leg Workout - AnabolicMinds.com
    • 6 Move Leg Workout


      By Adam Von Rothfelder, C.S.C.S Men's Fitness

      Build yourself up to be a powerhouse with this 6-move leg routine for size.

      The base to a strong, powerful and balanced athlete is a set of well-developed legs.
      Adam Von Rothfelder, C.S.C.S., founder of Drench Fitness boutique in Milwaukee, Wisconsin and training correspondent to HUMANFITPROJECT shares a leg workout mixed with bodyweight work, kettlebells, isometrics and plyometrics.

      MOVE ONE: Isolated Jumping Lunges

      Perform 4 sets of 2 minutes each leg. Take 1 minute rest in between switching legs.
      Exercise Instructions > Begin by standing in the lunge position. Your lead leg should bend at a perfect 45 angle. The quad of your trailing leg should be aligned with the rest of your body.

      > Jump in air from lunge position and return to lunge position after jump.

      > Continue the jumps for time, rest 1 minute, then switch.

      MOVE TWO: Kettlebell Deadlifts

      Perform 10 sets of 5 while taking 4 seconds to go down into the deadlift. Superset this movement with Front Squats [the next slide]
      Exercise Instructions

      > With two kettlebells on the floor at your side, bend down while maintaining a straight back.

      > Grab each kettlebells.

      > Pull your shoulder blades back and focus on keeping your the weight in heels.

      > Squeeze glutes, fire your hips and pull you kettlebells up to your standing position.

      MOVE THREE: Kettlebell Front Squat

      Perform 10 sets of 10 repetitions.
      Exercise Instructions

      > Rest the kettlebells on front of your deltoids with your arms at a 90-degree angle from the ground.

      > Keep your elbows up and lower your hips to heels slowly for 4 seconds.

      > From the bottom of the squat, squeeze your glutes and drive up and finish the move.

      * Important:

      Balance weight of then lift on your heel and big toe; donít allow weight to shift on outer feet.

      MOVE FOUR: Plyometric Depth Drop

      Perform as many reps as you can in 1 minute. Take 40 second rest in between sets. Perform a total of 5 sets.
      Exercise Instructions

      > Jump off a platform 2 feet or higher and land with your legs locked in a 90-degree position

      > Absorb all force with glutes, quads and hamstrings.

      > Hold the move for one-thousandth of a second, stand up and repeat

      MOVE FIVE: TRX Hamstring Holds

      Perform 3 sets of 20 second holds. Take 30 seconds rest in between sets.
      Exercise Instructions

      > Lay flat on your back with both feet secured in the TRX loops.

      > Raise your hips off the ground and begin pulling your heels towards your tailbone.

      > Hold in the finished position for 20 seconds, retract and repeat.

      MOVE SIX: Single-Leg Calf Raise

      Perform 4 sets of 12 repetitions on each leg. Perform seated hamstring stretches in between sets.
      Exercise Instructions

      > Remove your shoes and balance your weight at ball of your foot on edge of step.

      > Transition 80% of of your body's weight onto your big toe, raise your foot up and flex your calf at top of movement.

      > Slowly return to the neutral-start position and repeat.

      Source: http://www.mensfitness.com/training/...to-larger-legs

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