Training Legs today at 5S Fitness.
Here’s the workout… Give it a go!
RAMP Warmup – (Raise/Activate/Mobilise/Potentiate)
Glute activation work – Side walking with resistance band etc.
Strength Phase:
- Back Squat (Barbell): 4 x 6 reps
- Goblet Squats (Heavy Kettlebell/Dumbbell): 4 x 6 reps (Can be done as front squat with barbell)
- Double Kettlebell Sumo Deadlift: 4 x 5 reps (Stand right over heavy kettlebells – Use deep squat)
- Zercher Squats (Barbell held in crease of elbow) using Anderson Squat technique (Start at bottom of squat): 5 x 5 reps – Using spot bars in rack to rest the bar low, start at the bottom of the squat – Concentrating on the concentric phase of the lift.
Conditioning Phase: (Legs/Core/Cardio-respiratory system)
- Walking Lunge (Dumbbells/Kettlebells): 3 x 24 reps
- Double Kettlebell Front Squat: 8 reps – walk 10 meters – 6 reps – walk 10 meters – 4 reps – walk 10 meters – 2 reps (Kettlebells stay up in rack position throughout drop set)
- Plyometric Bulgarian Split Squats (Body weight): 3 x 8 reps each leg
- Kettlebell Swings: 3 x 8 reps
5S Leg HIIT Routine:
4 Sets: 40 seconds rest between sets
- Jump Squats x 10/20 reps
- Jump Lunges x 10/20 reps
- Wide to Narrow Jump Squats x 10/20 reps
- Skaters x 10/20 reps