Leg day Destruction :The Least You Can Expect !

Leg day Destruction :The Least You Can Expect !
Hello everyone today is a good day ,it's you're not gonna be able to walk tomorrow day ,it's leg day !
,we are doing some new exercises with really high cardiovascular intensity ,it will makes you stronger ,more explosive and lean .
This workout is combined of 5 exercises that works the quads ,gluts ,hamstrings and calves ,you’re gonna love it,now prepare you water bottle ,your favorite playlist and let’s do it!

Warm ups(20 s):
A-Slow high knees
B-Toe touch sweeps
C-Leg swings
D-Warrior two
E-Squat push-pull (imagine pushing an invisible wall while squating ,then pulling with strength when up)
F-Torso rotations
G-Arms circles
H-Jog in place
I-Jumping jacks

Warm ups for the squat  :
This special warm ups are to make ready for squats especially in the clean and press,they help with the hips ,the ankle mobility and the glutes/quads contractions :

The GREATEST Squat Warm Up Routine

Strength routine:
Exercise one:Walk the box squats[45 seconds ,4 sets,30 seconds rest]

This exercise is simple ,you make it to a squat position ,not too high or too low just in the middle,of course by then you’re contracting the glutes and the quads ,little bit of abs too for stability ,now walk to the right or the left by extending the leg to that direction (still maintining a squat position),then the other leg follows ,same thing to the back making a full square until you came to your first position,your moves shouldnt be too fast or too slow ,count 3 seconds for each stop and never leave a squat position until the 45 seconds are done ,do it in the two directions.

Exercise two:Dumbbell clean and press [4 to 5 sets,8 to 10 reps each side,1 minute rest]

The clean and press is dissected into three main movements:
A:Squat position ,holding the dumbbell between the legs three inches from the floor ,back straight and abs contracted ,looking forward and thinking how you’re gonna blast it off!
B:Dumbbell resting on the shoulders,making another squat position with glutes and quads contracted.
C:Dumbbell above the head, arm locked by the elbow and legs straight in a standing position .
Now this is how you gonna execute them:
First,all this movements are done with the legs ,you’re elevating the dumbbell by an explosive motion of the legs ,from position A to B ,straightening the legs a little bit then return to a squat position ,dumbbell resting on the shoulder,squeeze the glutes and the quads again and push the dumbbell up ,feel the weight with the legs until you’re on position C ,remember we are not doing any press with the shoulders ,breath for a second then redo the movement from C ,to B dumbbell resting on the shoulder and in a squat position ,to A by straightening a little bit the legs all the way to another squat position dumbbell three inches from the floor.
I know it’s a bit too much to grasp ,i’am begging you to start with a super light weight ,get used to the movement ,watch a video on YouTube and get that shit done.

Exercise three:Farmer walk [6 sets ,50 seconds to 1 minute,with 1 minute rest]

Choose pretty heavy dumbbells or kattllebells (from15 lbs to 30 lbs ,or above for advenced) ,hold them tight ,back contracted walk with slow and firm steps around the house or outdoor until the one minute is over.

Exercise Four:Reverse lunges[6 sets ,16 to 20 reps]

This is a drop set to the farmer walk,either do 12 reps each side or straight 20 reps switching legs,the trick is when you’re standing make sure to squeeze the glute ,then execute the lunge with 90 degrees knee ,squeeze the quad ,the hamstring and glute to go up .

Exercise Five:Calf raises [3 to 4 sets,12 to 20 reps, 1 min rest]

Do the normal calf raises counting 1s up and 3 s down .

Note :there is a slightly modified version where you can put your feel at a 45 degrees angle toes out or in,holding the dumbbells for about 30 seconds ,do it as a superset to the normal calf raises .

Cool Down (20 s):
1-Toe touch stretch
2-Standing Quad stretch
3-Inner thigh stretch
4-Pigeon stretch
5-Deep gluts stretch
6-Supine twist stretch
7-Butterfly stretch

And its done guys ,hope you loved this routine ,tomorrow i'am not sure you could walk properly ,but do your best ,its how you grow those legs ,please drink lots of water ,eat healthy and have good sleep ,see you next time.Peace.