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.
The full leg workout is below! But first, here’s the information on the Genesis Program Gabe talks about:
- GUYS – build muscle and get shredded*
- GIRLS – get ridiculously toned and lean*
- FULL 12 week program instead of just 30 or 45 days
- Easy to follow workout plan
- Shredding diet written by a Master Sports Nutritionist
- Includes supplement guide & recipes.
- From beginners to advanced fitness enthusiasts
- All our secrets for staying lean & building muscle
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- Workouts integrate with Gym Genius App
- BONUS: “Kick-off” motivational video ONLY available to customers
Watch the short, 60 second video and see what the Genesis program is all about
Actual clients shown below
*Disclaimer: Results may vary. We offer a 100% full, money back guarantee if you are not fully satisfied with our program.
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.
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.
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|
|5||135||20||None – super set|
|Body weight||10 + to failure||2 minutes to next exercise|
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.
Abductor and adductor machines
Rotate sets back and forth between these two machines. It will be two total sets on each.
Bosu ball stability lunges
Refer to the video for form on this one.
|1-4||No||10-12 reps each leg||No rest between legs, 2 minutes between sets|