Athletically Strong Leg Workout

By: Kayla Davis
http://kdavisfitness.com

To build athletic looking legs, it requires a combination of strength training and bodyweight training using both compound and isolated exercises. The lower body muscles; quadriceps, hamstrings and glutes are the biggest muscles in the body. Since it requires a lot of energy to challenge these large muscles, your body will end up burning tons calories during training and your metabolic rate will increase after training. Burning calories is just one of the many benefits to leg workouts, others include; improving balance, reducing the risk of injury and improving overall athleticism in the form of strength, power and endurance.

This workout is designed to help you build strength in the legs, glutes and calves, burn calories and move athletically.


WARM-UP
Treadmill – High Incline Walk (10 minutes)

DYNAMIC WARM-UP
Perform 5 reps each leg
Hold each stretch for 2 seconds.
● Knee hugs
● Quad Stretch
● Glute Stretch
● Hamstring stretch
● Hip Flexor Stretch

See Video Demonstration HERE

The purpose of this warm-up is to prepare the body and muscles for the workout by increasing circulation to the muscles, increasing the heart rate, and activating the nervous system. The dynamic warm-up will also help to improve performance by better preparing the muscles for the increased loads on the body.


WORKOUT
Drop-Set
SQUATS

● SET 1: 12 reps
● SET 2: 10 reps
● SET 3: 8 reps
● SET 4: 6 reps
Rest: 1-2 minutes after each set
squats

See Video Demonstration HERE

Squats are one of the best multi-joint exercises to help develop all muscles of the legs and glutes in one movement. The purpose of this drop-set is to increase strength by lowering your reps every set while gradually increasing the weight.

Tip: Increase the weight in small increments of 5-10 lbs and always remember that form is
essential, never sacrifice your form for more weight.

Super-Set
1. BARBELL HIP THRUST
hipthrust

 

2. STEP UP with KICKBACK (reps each leg)
● 4 sets x 12 reps
Rest: 1-2 minutes after each superset
step

See Video Demonstration HERE

The Barbell Hip Thrust is the most effective glute strengthening exercise. It isolates the glute muscles and allows for the deepest contraction. A tip while performing this exercise is to hold at the top for 2-3 seconds and squeeze the glutes.

Step-ups are a great quad strengthening exercise and with the addition of the kickback it also engages the glutes. This exercise is a good test of balance and will challenge the unilateral strength of your legs.

Super-Set
1. PLIE SQUATS
plie

 

2. CURTSY LUNGES
● 4 sets x 12 reps
Rest: 1-2 minutes after each superset
lunges

See Video Demonstration HERE

Plie squats are a great squat variation that target the inner thigh (adductors) as well as the outer glute muscles (abductors). Make sure that you are choosing a challenging weight for this exercise for the number of reps specified.

Curtsy lunges are the best variation for isolating the glute med (abductors). Remember to push the hip out to the side on that front leg, to get full engagement of the glute med.


AMRAP
“as many rounds as possible”
Perform as many rounds as possible in 6 minutes of:
● 10 JUMP SQUATS
● 15 CALF RAISES
● 20 WALKING LUNGES

See Video Demonstration HERE

To begin this AMRAP, set a timer and perform as many rounds as possible of the specified
exercises/reps in 6 minutes. The purpose of this AMRAP is to burn out the legs, glutes and calves with just your bodyweight.


Conditioning Intervals
SLED PUSH /PULL
● work 1 minute / rest 1 minute x 4-5 rounds
*If you don’t have access to a sled, try this Modified Sled Push/Pull on the treadmill
● 30 sec. front + 30 sec. back / rest 1 minute x 4-5 rounds
sled

See Video Demonstration HERE

Sled training is great for conditioning the heart, lungs and lower body muscles. For these sled intervals, choose a low to moderate weight so that you can move quickly with minimal resistance.


Stretching and/or Foam Rolling after a workout is essential. Follow THIS lower body stretch routine to help stretch out the legs and glutes post-workout.

Happy Training!

 

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