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Terrain:
Notes: slow count: 2 down - 6 up
3 sets of 8 reps
pre-exhaust forward lunges
squats: 15 kg bb
pre-exhaust backward lunges
static lunges: 4 kg dbs
tibialis ex. with stability ball
plie-squats: 15kg bb
calf raises, no weight, 2/2 count
For the Leg portion of the Slow & Heavy Workout Series, you will need an adjustable barbell and various weighted dumbbells. Maximum strength gains will be achieved by going through a series of exercises, performed in a uniquely slow and concentrated manner to eliminate momentum and thereby allow for maximum muscle fiber recruitment.
You will first set out to pre-fatigue the legs before going into the slow and focused sets. This is simply done to keep your home workouts safe. Because your legs can usually handle much more weight than can many times be safely hoisted up over the head, we have incorporated pre-exhaust sets so that you will not need as heavy of a weight to put over your head to challenge them during your slow sets.
You will begin the Leg and Shoulder work out with a warm up, and then pre-exhaust your legs with front lunges, immediately followed by SLOW barbell squats. Then you will pre-exhaust with reverse lunges and go right into SLOW barbell static lunges. You will then shift your focus to your inner and outer thigh area with a pre-exhaust set of side lunges and go right into SLOW dumbbell plie squats to continue exhausting the inner outer thigh area. You'll conclude the leg workout with dumbbell calf raises.
These workouts require a 4' to 5' barbell and moderate to heavy dumbbells. Ankle and hand weights are optional.
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