Friday: Seated Leg Presses Lying Leg Curls Smith Machine Lunges Stiff -
Legged Deadlifts Box Jumps (3 x20 reps) Calf raises (3 x20 reps) Seated Overhead Dumbbell Press Dumbbell Front Raises Dumbbell Side Raises Bent - Over Lateral Raises
Not exact matches
Workout: Repeat 4 times Single -
leg Deadlift Extension Single
leg Reach Renegade Rows with kettlebells Kettlebell Swings
Box jumps (up the stairs)
ANYWHERE WORKOUT # 1: Park MOVES: plank walk - outs, straight
leg bicycle crunches, high /
box jumps, decline push - ups, skater lunges, single
leg squat / reach (reach is a
deadlift move)
Warm - Up: Repeat 2 - 3 times 20 each
leg: Walking lunges with high knees 20 each
leg: Step ups on a bench, fast 10 pushups Workout: Repeat 4 times Single -
leg Deadlift Extension Single
leg Reach Renegade Rows with kettlebells Kettlebell Swings
Box jumps (up the stairs)... [Read more...]
20 V - ups 20 «
Box» jumps (improvise with whatever you have to jump on) 50 mountain climbers 10 each
leg single
leg squat /
deadlift (pictured below) 15 tricep dips 15 each
leg split squat jumps 10 single
leg raises each
leg (pictured above)
Box jumps for an Olympic weightlifter, stiff
legged deadlifts for a cyclist, band assisted shoulder stretches for a bench press specialist, lunge hops for a runner, etc..
Leg days should be divided into one ME day focused heavily on posterior chain strengthening for balance purposes (
deadlifts, Romanian
deadlifts, good mornings, and glute - ham raises), and a dynamic effort day designed to improve explosive
leg power, incorporating both plyometric movements (lunge hops,
box jumps, jump squats) and more traditional speed / explosive movements (power cleans, speed squats, full cleans, split squats).
1A Handstand push - up from rings for 3 reps Rest 30 seconds 1B
Box jump for 3 reps Rest 30 seconds 1C L - sit hold for 10 seconds Rest 30 seconds 1D Dumbbell single -
leg deadlift for 3 reps, each
leg Rest 30 seconds, repeat 1A - 1D 4 - 9 more times