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]
> 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.
> 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.
Balance weight of then lift on your heel and big toe; don’t 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.
> 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.
> 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.
> 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.