10/8/2016 - Legs

(Note: Always adjust the weight to fit your ability and never compromise form or range of motion for additional weight)

Warm-up: stretch your calves, hamstrings, quads and glutes for 2-3 minutes. Using a squat rack, perform slow and controlled back-squats with just the bar for upwards of 15 reps. Work on maintaining proper form, using a full range of motion, and getting blood into the muscles.

1. Dumbbell Lunges - 5 sets - 20 reps (40lbs, 50, 60, 65, 70)
   1. Note: the 20 reps is in total (10 reps each leg, alternating). Increase the weight each set. 
2. Back Squats - 5 sets - 20 reps, 15, 12, 10, 8 (135lbs, 185, 225, 275, 295)
   1. Full range of motion, slow and controlled on the way down, explosive on the way up. Increase weight each set.
3. Front Squats - 5 sets - 8, 10, 12, 15, 20 (225lbs, 205, 185, 155, 135)
   1. Proper form, same slow and controlled downward move as with the back squats. Explode out of the bottom, driving with your hips and transferring the weight from your heals to the middle of your feet. Decrease the weight each set.
4. No-handed Back Squats - 3 sets - 12 reps (225lbs)
   1. Perform a back squat, but do not use your hands to stabilize the bar. Instead, balance the bar on your traps, and slowly perform a squat. The bar should stay in place given you maintain proper balance and form throughout the lift. If the bar falls, it will fall backwards, so you'll be fine. The key here is to maintain a straight back, and control the weight throughout the entire movement. Hands should be out to the sides. Because there is no hand stability, you are forced to go slowly, putting extra emphasis on your quads to do work. Go light at first in order to figure out the balance required.
5. Superset - 4 sets
   1. Weighted Box Jumps - 20 reps (45lbs)
      1. Use a box at a height your can comfortably perform 30-40 reps of box jumps with your body weight. Use a dumbbells or a barbell to add weight to the jumps. I like the barbell because it allows me to isolate the jump to my legs with no momentum gain from the arms.
   2. Weighted Calf Raises - To Failure
      1. Note: use a barbell and a platform or stacked plates on the ground to elevate your heels off the ground.
6. Superset - 4 sets
   1. Abductor Machine - 20 reps (70lbs)
   2. Adductor Machine - 20 reps (70lbs)
7. 40-Yard Sled Pushes - 3 sets - (75lb sled) + 90lbs, 180, 230
   1. Increase the sled weight each set and use a full sprin.