Tuesday 04 January 2022

Workout Plan: Leg Day Focus

Objective: Improve leg muscle strength, endurance, and hypertrophy with a high-intensity workout combining various leg-focused exercises and incorporating some full-body movements.

Duration: Approx. 60-70 minutes per session

Equipment needed:

• Hill or inclined area for hill run warm-up
• Barbell and weights for back squats
• Weighted object (e.g., dumbbells, kettlebells, or a sandbag) for weighted jumping squats and walking lunges

Leg Day Warm Up

(Approx. 10-15 minutes) Perform 3 rounds of the following exercises, without resting between exercises:

1. Hill run (run up and down a hill or inclined area)
2. 3/3 Hip openers (per side)
3. 5 Slow squats (bodyweight)
4. 10 Alternating lunges (bodyweight)
5. 10 Calf raises (bodyweight)

Part A: Buggy (10 rounds)

Measure: Kilograms lifted during each exercise

Complete 10 rounds of the following exercises:

1. 4 Back squats – B2H (Build to Heavy)
2. 4/4 Prone single leg kick-throughs (per side)
   • Begin in a prone position, with hands and feet on the ground, and then kick one leg through to the opposite side, switching sides each rep.
3. 8 Weighted jumping squats (holding a weighted object like dumbbells, kettlebells, or a sandbag)
4. 200m run
5. 50 Diagonal mountain climbers
   • Perform mountain climbers while bringing your knee to the opposite elbow, alternating sides each rep.
6. 1 Length kettlebell walking lunges (hold a kettlebell or other weighted object in the goblet position)

Cooldown

(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your quads, hamstrings, glutes, calves, hip flexors, and lower back.

Muscle Groups

The Leg Day Focus workout primarily targets the lower body muscles but also involves various other muscle groups throughout the body, making it a well-rounded workout. The main muscle groups targeted include:

1. Warm-up:
   • The warm-up focuses on engaging the lower body muscles, including the quads, hamstrings, glutes, and calves, while also incorporating hip mobility and a cardiovascular component.
2. Part A: Buggy (10 rounds):
   • Back squats: This exercise primarily targets the quads, hamstrings, and glutes, while also engaging the core, lower back, and calves for stability.
   • Prone single leg kick-throughs: This exercise targets the hip flexors, glutes, and core muscles while also incorporating elements of balance and coordination.
   • Weighted jumping squats: This plyometric exercise targets the quads, hamstrings, glutes, and calves, while the added weight increases the intensity and engages the upper body for stability.
   • 200m run: This exercise focuses on the cardiovascular system while engaging the quads, hamstrings, glutes, and calves.
   • Diagonal mountain climbers: This exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques, while also engaging the hip flexors, quads, and upper body for stability.
   • Kettlebell walking lunges: This exercise targets the quads, hamstrings, and glutes, while also engaging the core, lower back, and upper body for stability when holding the kettlebell.

In summary, the Leg Day Focus workout primarily targets the lower body muscles, including the quads, hamstrings, glutes, and calves, while also engaging the core, lower back, hip flexors, and upper body, and providing a cardiovascular workout.