6 Move Leg Workout

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]

Exercise Instructions


> 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.

Exercise Instructions


> 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.


* Important:


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.

Exercise Instructions


> 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.

Exercise Instructions


> 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.

Exercise Instructions


> 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.


Source: http://www.mensfitness.com/training/…to-larger-legs


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