Body Spartan adds torque behind their wheels with this pre-exhaust leg workout
Brand ambassadors Brandon Griffith and Howard Perry remind everyone that they don’t skip leg day with this pre-exhausting leg workout filled with super sets and pyramids. Body Spartan Founder Gabe Tuft, mending an injury, also shows up to remind the guys that giving up is not an option and to leave the tank on E.
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Warming up the targeted muscle groups before lifting them can reduce risk of injury. It will also allow better circulation and range of motion, which in return will cause more muscle micro tears and stimulate growth. For leg day, we like to begin with ten minutes on the bike or stairs at a steady state speed.
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One of the best ways to start your leg workouts is with a pre-exhaust exercise. Hop on the leg extensions for five sets of 20 repetitions, making sure to increase the weight with every set. This will stimulate your quadriceps and force a tremendous amount of blood into the lower half of the body. Focus on keeping your toes curled toward the body during these extensions, as it will allow you to keep the lower quadriceps (tear drop) more engaged during the reps.
Time to get the press movement in with some barbell squats! You may think it’s crazy to switch over to heavy squats after pre-exhausting the quads, but that’s exactly what we want. Your legs are filled with enriched blood, so take advantage of this and stimulate some serious growth with heavy squats. Start with a warm up set of high volume to make the mind muscle connection, then climb the pyramid and end at a heavy five-rep weight.
Single leg hamstring curls super set with prone leg curls
Stagger your way over to the leg curls for a super set curve ball. Your quads should be blasted at this point, so we want to share the love with hamstrings and the glutes. The first exercise is single leg curls. If you do not have one of these machines then you can lighten the weight on a regular leg curl machine and use one leg. This isolation is good for the lower hamstring connection and allows you to really focus on the contraction. Once you finish the singles, head over to the prone leg curl machine to burn out. Restrict your range of motion to the upper half of the movement in order to focus on the upper hamstring/glute connection. This super set is a great way to build explosive power and of course, the booty ?
Oh yes, it’s back to the press movements! Hack squats are a great variation of squatting that really allows you to focus on your depth. With the back support, you can focus on staying on your heels and the “ass to the grass” range of motion. You will tackle this with the pyramid approach, really focusing on slow eccentric motion and load up before you explode with your press movement. If the machine isn’t bolted down, then we expect it to be moving ?.
Barbell walking lunges
Most people would be done by now, with more lactic acid buildup then they could ever imagine. Body Spartans don’t call it until they have nothing left to give and are crawling out of the gym. Load up a barbell and throw it over your head, and on to your shoulders. From here, begin your walking lunges and really focusing on fluent motion and not pausing between each step. This will cause constant tension and completely burn out anything you have left in your legs. Make sure to keep your shoulders pinned back, chest up, and your back strait. At this point of exhaustion, form is more important than ever. Keep everything tight and finish strong!
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