In this episode of BTS84, the family hits the beach; we get a few recipes for Genesis and Unleashed; and Gabe and Howard roll through a pre-exhaustion leg workout that leaves them sore for almost a week.
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Pre-ehaust leg workout
In this leg workout, we will be pre-exhausting the hamstrings and the quads. This will make the compound movements way more difficult and seriously shock your muscles, which is always the goal.
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Leg Extensions
Be sure to contract the quad at the top of each rep. Notch up the weight each set as well. Don’t save any energy for later. You should be only thinking about the current set at hand. Try to completely fry your quads with this exercise.
| Set | Super Set | Reps | Rest |
| 1-4 | No | 20 | 2 minutes |
Hamstring curls (partials)
Stop the range of motion as shown in the video and squeeze and contract the hamstrings and glutes at the top of the motion. Avoid jerking or exploding upwards when you pull the weight up. Try to slowly but forcefully move the weight by contracting your hamstrings.
| Set | Super Set | Reps | Rest |
| 1-4 | No | 20 | 2 minutes |
Squats
You won’t be able to go as heavy as usual on squats so be prepared to lower the weight. We want to keep constant tension on the muscles as well so we’ll be using a soft lock at the top and immediately moving back into the negative motion without pausing.
| Set | Weight used (lbs) | Reps | Rest |
| 1 | 135 | 25 | 2 minutes |
| 2 | 225 | 18 | 2 minutes |
| 3 | 315 | 8-10 | 2 minutes |
| 4 | 225 | 15 | 2 minutes |
| 5 | 135 | 20 | None – super set |
| Body weight | 10 + to failure | 2 minutes to next exercise |
Leg press
Same theory applies here. Soft lock at the top and keep the weight moving the entire time. Make sure you at least get to 90 degrees on the negative motion.
| Set | Super Set | Reps | Rest |
| 1-4 | No | 20 | 2 minutes |
Abductor and adductor machines
Rotate sets back and forth between these two machines. It will be two total sets on each.
| Set | Super Set | Reps | Rest |
| 1 | No | 20 | 1 minute |
| 2 | No | 20 | 1 minute |
| 3 | No | 20 | 1 minute |
| 4 | No | 20 | – |
Bosu ball stability lunges
Refer to the video for form on this one.
| Set | Super Set | Reps | Rest |
| 1-4 | No | 10-12 reps each leg | No rest between legs, 2 minutes between sets |
