Size, strength and explosiveness – your training goals may vary, but if you’re after all three and you’ve got a legs day coming up, mix this workout in once a week.
A variance of rep ranges serves to address multiple goals: higher rep strict movements for hypertrophy, some heavier low-rep movements for strength gains and even some dynamic movements to improve your athleticism and explosiveness!
4×12. Keep your knees only slightly bent, and keep your lower back flat and feet no further than hip-width apart.
5×5. Maintain a neutral head position, and keep your elbows up – eye-level, if you can – throughout the lift. Take a stance at least as wide as shoulder-width.
DB Reverse Lunges with added ROM
3×6 per leg, doing all reps for a single leg at once before alternating. Use a short platform (6-12 inches) for your front foot, and lunge backward. Let your back knee drop to an inch above the ground without hitting it.
Box Jumps, Broad Jumps or Jump Squats
5×3, max effort. Jump as high or far as you can for three max-effort reps. If you don’t have a box or platform, broad jumps and jump squats are perfectly suitable alternatives requiring no equipment.
Optional: Ab Circuit
Three tri sets – no rest between exercises: Crunches (30, 20, 15), planks (30 seconds), hanging leg raises (10, 8, 6)