Leg Day: Supersets on Supersets

Intro

If you’ve been lifting heavy on legs & you’re looking for a switch in workouts, the volume for this workout will blow you away!


7 exercises with 3 different supersets. It was a killer, so let’s get into it.

Warmup

5-minute light cycle
Banded Side to Side Steps: 20 total
Banded front to back steps: 20 total
Banded Diagonal Steps: 20 total
Resistance Band (RB) Up Right Rows: 10
RB Internal/External Shoulder Rotations: 10 each way
RB Y-Press: 10

Workout

Superset #1

Hack Squats: 4×10-12
Bodyweight Step-ups: 4×8 each
30s rest between supersets

Hack squats are great quad builders & step-ups really help to develop your glutes & hamstrings. Combining these two moves together will burn your whole legs out!

Hack Squats

Step-ups: squeeze your hip flexors by driving your off leg up, and squeeze your glutes with your step up leg!

Superset #2

Deficit Sumo Squats: 4×12
Leg Extensions Combo: 4 sets
30s rest between supersets

Sumo squats are already a great exercise to build up your glutes, but adding a deficit will help you out further! Performing this exercise on a deficit will increase the Range of Motion (ROM). The stretch on the muscle will be greater & you’ll be able to squeeze those muscles at a whole new level! Make sure to control the weight & keep constant tension on your muscles. Here’s my boy Kenny performing the Sumo Squats.

 

Alright, this leg extension combo was intense. Here’s how it went. 8 reps single legged with your toes pointed outward, 8 reps single legged on the other leg, 8 reps double legged with your toes pointed inward, 8 reps double legged with your toes pointed outward. Toe positioning is important here! Angling the toes outward helps target the inner quad muscle, the Vastus Medialis. Angling the toes inward helps targeting the outer quad muscle, the Vastus Lateralis.

Superset #3

Barbell Hip Thrusts: 4×12
DB Unilateral Straight Legged Deadlifts: 4×8 each leg
30s rest between supersets

Woo baby! This will destroy your posterior chain! Focus on squeeze your glutes at the top of the movement each rep for the hip thrusts, & really feel that stretch on your hamstrings during the SLDL’s. Keep those muscles firing & that blood pumping!

Exercise #7

Sissy Squats
60 total
30s rest between sets

When I say “60 total” it just means go until you reach 60 reps. It could be 5 sets of 12, 2 sets of 30, or just a random number of sets & reps to get to 60. 60 is the goal. I would not perform this exercise if you have any type of knee issue! This exercise is designed to isolate the quads, but puts extra stress on your knee. The quad tendon passes through the knee so to target the quads you have to target that passage way. Take a look at the exercise.

Cooldown

5-10 minute lower body stretch

Outro

Killer leg day! Writing this WOG post a day later and my quads are sore af! Keep working hard, let me know if you have any questions, & feel free to reach out if you’re interested in working with me! Thanks for reading & have a good rest of your day (:

 

 

 

 

DISCLAIMER:
Consult a doctor before performing any of these exercises explained above. Physical activity is good for the body, but does raise the risk of serious health effects especially in those with CVD & other health relative issues that raise this risk.

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