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Targeting every muscle fiber in your quads and glutes!
Team! Our legs house the largest muscles in our bodies and are thus a foundational source of power for our athletic endeavors and simple activities of daily living. With this generation of power comes a big calorie and metabolic expenditure that powers not just movement, but many of our physiologic processes. In this workout, we leave no muscle fiber behind! Enjoy! -Carla
AMRAP 5 minutes (As many rounds as possible in 5 minutes)
10 Jumping Jacks
10 Air Squats
Part 1 - LHS (Lift Heavy “Stuff”)
This workout is ideally performed with a heavier barbell taking it off the rack. If you do not have a barbell and are using dumbbells, do these repetitions as 2:2:1 tempo repetitions (2 count down, hold at the bottom for a 2 count, then rise for a 1 count). All 6 repetitions should be performed unbroken, building in weight across all 4 sets. Your last 2 sets should be ~ 80% of your 1 rep maximum (1RM) If you don’t know your 1RM, that’s ok!
Every 2 minutes for 4 sets
Heavy barbell Front Squat - 6 repetitions
TIP!: “Heavy” does not mean that you sacrifice mechanics! Watch the video and maintain the strictest of form and do not compromise safety! Some wiggle-room is allowed as fatigue sets in, but it should never get ugly.
(Alternative: Dumbbell Front Squat at a 2:2:1 tempo)
Part 2 - Sprint Interval Training (SIT) and Plyometrics
Part 1 of the workout targets your fast twitch power muscle fibers. Part 2 targets your sustained slow twitch type 1 fibers while still recruiting the fibers responsible for explosive movement….and your bones, heart and lungs will thank you too!
How To: This will get spicy fast! Set your timer for Tabata 20 sec of work and 10 seconds of rest. Your goal is to accumulate 80 jumping air squats over these tabata intervals. You can expect this to take around 10 rounds. If you cannot finish, that’s ok! Save this as a benchmark and try it again in 2-4 weeks.
Tabata 20 seconds of work / 10 seconds of rest
Accumulate 80 jumping air squats
You’re Welcome! ;)
15 minute Deep Stretch for Hips - Slow Flow Yoga sequence