BTS84 Days 55-56 | Leg Destruction

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
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Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
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