MBW Stinky Dirty Nasty Leg Blast v1

MBW Stinky Dirty Nasty Leg Blast

Leg Press 4x8

-2 minutes of rest between sets

-Ideal weight should be 60-80% of 1 rep max

Front Supported Dumbbell Squat 3x20

-Dumbbell should equal roughly half of body weight

-1.5 minutes of rest between sets

SUPERSET

PERFORM EXERCISES CONSECUTIVELY WITH 1.5 MIN OF REST IN BETWEEN EACH SUPERSET

RDL 3x12

-Control weight throughout rep

-Focus on engaging hamstrings

Calf raise variation 3x12

-Maintain consistent tension on calves throughout rep

-Follow 2/2 rule. 2 seconds up, 2 seconds down each rep 

-Complete 3 sets with your toes pointed inward and heel out and 3 sets with toes out and heels in

SUPERSET

Leg Extensions 4x12

-Pause for 2 seconds at the top of each rep, squeeze quads to ensure proper engagement

-Control weight throughout the whole rep

Leg Curls 4x12

-Pause for 2 seconds at the top of each rep, lower weight slowly to ensure proper hamstring engagement

-Use a weight comfortable enough to ensure your ability to isolate hamstrings without engaging lower back muscles 

Single Leg Calf Raise 4x10

-Hold dumbbell in hand opposite of desired leg

-Don't bounce. Hold contraction for 2 seconds at the top of each rep

-Both legs constitutes completion of 1 set