Perfect Leg Workout II

Today we're targeting your legs- all around! Specifically the quads, glutes, adductors and abductors. This workout will focus on power, strength, endurance and hypertrophy all in one. Load and number of reps are based on your 5, 12 and 25 rep maxes. Keep your chest up, butt out, and your weight in the middle of your toes and heels. You're going to need a barbell, some dumbbells and an elastic band for this workout.

Exercises

Set 1: 1 round

Weights: Heavy
Effort: Very Hard

Barbell Reverse Lunges

5 reps

Rest

2 minutes

Weights: Heavy
Effort: Very Hard

Barbell Reverse Lunges

5 reps

Rest

2 minutes

Weights: Heavy
Effort: Very Hard

Barbell Reverse Lunges

12 reps

Rest

2 minutes

Weights: Moderate
Effort: Very Hard

Barbell Reverse Lunges

25 reps

Rest

2 minutes

Set 2: 1 round

Weights: Moderate

Barbell Deadlifts

25 reps

Rest

2 minutes

Weights: Heavy

Barbell Deadlifts

12 reps

Rest

2 minutes

Weights: Maximum

Barbell Deadlifts

5 reps

Rest

2 minutes

Weights: Maximum

Barbell Deadlifts

5 reps

Rest

2 minutes

Set 3: 2 rounds

Weights: Heavy
Effort: Very Hard

Left Bulgarian Split Squat

12 reps

Weights: Heavy
Effort: Very Hard

Right Bulgarian Split Squat

12 reps

Rest

2 minutes

Set 4: 2 rounds

Effort: Maximum

Plyo Lunges

30 reps

Rest

1 minute

Set 5: 2 rounds

Effort: Vigorous

Left Slider Lunges

12 reps

Effort: Vigorous

Right Slider Lunges

12 reps

Rest

1 minute

Set 6: 2 rounds

Effort: Maximum

Lateral Step with Band Ladder

Reps until failure

Rest

1 minute

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L

20 mins 40 secs, Moderate

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