The Ultimate Leg Workout
When it comes to working out the legs it is imperative to have a goal in mind. The goals should be both short and long term in duration. So many times people workout with no real rhyme or reason or they never really improve. Here are the goals that can and should be incorporated in any leg workout program.
- Strength
- Power
- Speed
- Recovery
- Mobility
- Flexibility
- Conditioning
What does all this have to do with a leg workout?
Well we need to be focused on improving over the long haul so first we should warm up. Many people will warm up by going on a treadmill or doing some other form of light to moderate aerobic activity. Instead I like this approach
- Foam rolling
- Band Stretching
- Mobility dynamic warm up
- Workout Program (strength, power, speed, conditioning)
- Band Stretching
- Foam Rolling
This system will help you to avoid injury and be ready to improve in your workouts over the long haul.
So without further ado here are three great workouts for working on leg strength and conditioning.
20 minute workout start with 10 reps, 9 reps, 8 reps, all the way to one. There will be 10 rounds but if Never sacrifice form for reps.
Box squat (working on technique perfect it than add weight) Stability Ball Glute Bridge (peak contraction up and then lower to starting position)
Forearm plank (peak flexion with neutral spine no more than 30 second holds)
Squat Jumps (Jump as high as possible with perfect landings)
Rest for 0 to 60 seconds
Forearm plank (peak flexion with neutral spine no more than 30 second holds)
Squat Jumps (Jump as high as possible with perfect landings)
Rest for 0 to 60 seconds
10 minute workout for conditioning chose one of the following
1. Sled/prowler pushes for 20 seconds rest for 40 seconds 10 rounds
2. Recumbent Bike highest level full speed 20 seconds rest for 40 seconds
2. Recumbent Bike highest level full speed 20 seconds rest for 40 seconds
3. 10 squats, 25 jumping jacks, 10 burpees (not form is crucial to perform burpees) for as many rounds as possible in 10 minutes.
30 minute workout for strength
10 sets of 5 with trap bar deadlift, squats with squat bar, or deadlift with deadlift bar.
Take 1-3 minutes between sets
Always stay one to three reps short of failure and use about 80% of max weight
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