Time to train lower body guys , I hope you are ready 💪🏼😎

Warmup very well. Each exercise begin with light or moderate weight depending on how Well and confident you feel.

Train consciously, don’t rush. Use full range of motion in each set and movement.

Breathe correctly. It’s vital for optimal performance and recovery

Have fun , tribe !
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Feel your body, connect mentally with it. Move slow at first , main focus to the breathing, then increase speed of the movements just a bit.

Lower body conscious warmup flow

Start with alternating leg lunges , then air squats , then stand on 1 foot and rotate the other one in the air, switch legs. Finish off with semi-squatted knee rotations.

Pair deep conscious breaths with each repetition / movement.

2-3 min total time for this dynamic warmup. You may want to increase or decrease speed of motions ... feel the body’s instructions.

Then proceed to main exercises!

Lower body dynamic warmup

• grab a plate and keep it overhead with straight arms throughout the movement 
• shoulders width stance 
• knees aligned with the toes
• keep the spine neutral, don’t hunch forward 
• core muscles tight throughout the movement 
• use full range of motion in each rep
• focus on fast and explosive reps , control with your muscles!

Overhead squats with a plate

Perfect both movements back to back (without rest in between)

Rest 1-2 min between rounds

• keep your pelvis and lower back tight against the back seat and your butt on the chair throughout the movement (don’t lift it up at any point)
• fully extend legs at the top 
• squeeze at the top for a second (at maximum contraction )
• use full range of motion 
• slow eccentric and explosive concentric, very controlled reps
-
Aim to increase weight after each set

Seated machine quads extensions

Go slowly through each rep , hamstrings is a pretty fragile muscle , so no rush , fully control the weight (that you can handle)
-
Use full range of motion
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3 second negative, 1 sec positives, squeeze the muscle at the top of each rep !
-
Slowly increase weight after each set!

Lying machine legs curls (for hamstrings)

Legs superset (quads extensions into lying leg curls)

Place the bar on the lower portion of traps 

Shoulders width comfortable stance (knees aligned with toes)

Keep strong posture throughout the exercise: chest tall, shoulders back

Inhale at the top into the diaphragm, compress the core, then slowly squat down to about 45 degree angle while holding the breath. Then get back up with power through the heels, simultaneously exhale through pursed lips.

Aim to increase weight gradually after each set.

Barbell squats

Perform both exercises without rest in between.

Rest up to 3 min in between rounds!

Great exercise for hamstrings and glutes 
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• grab a dumbbell
• wide stance 
(toes just slightly flaring )
• keep Shoulders back , chest tall and the spine absolutely straight during the entire exercise!
• try to go down as low as you can meanwhile keeping legs just slightly bent 
• keep the dumbbell close to the body (don’t transfer the weight too much forward)
• keep constant tension in the leg muscles
• focus on slow negatives and explosive positives 
-
Aim to increase weight slightly after each set

Wide stance stiff legged deadlifts (with a single dumbbell)

• Sit on the edge of a bench
• put and hold a small dumbbell between feet
• lean slightly back and hold the bench with both hands behind you
• raise both knees just slightly in the air
• begin legs extensions, fully extend them until knees get locked out completely! Squeeze at that point for a second.
• slowly return back , repeat !
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Enjoy that wicked pump and burn 🔥😉

Seated quads extensions with a dumbbell

Legs superset (stiff deads into quads dumbbell extensions)

If you don’t have access to sauna and cold plunge , use regular shower instead (I do it all the time 😅)

Do it for 10-20 min total.

Start with 1 min hot , then go right into the cold for 2-3 min.

Repeat 2-3 rounds for enhanced recovery, wellbeing, mood , and immune system support 
👏🏽🙏🏻🙌🏼

Hot water plunge (aka jacuzzi)  🔥into ice cold plunge ❄️ 🥶

Lower body workout 🏋️‍♂️

Yogi

CONSCIOUS Legs WORKOUT 💪🏼😉

LOWER BODY WORKOUT 🔥

Ashley

Thank you Alexander for this workout. I think I should have rested today. I was a little tired from yesterday’s chest workout. Not sure but definitely resting tomorrow. Great legs workout though🏋🏻‍♂️

Willy

Legs workout (Functional strength & hypertrophy) 🔥

I have no words. As the title says it Legs Inferno Workout. So worth though. Thanks bro 💪🏽

Make sure to use “muscle to mind connection” and you will feel a really nice pump. #BambiLegs

Nestor

Legs 🔥 inferno 🔥 workout

Alexander, amazing workout. I felt every bit of it! Such an awesome satisfaction when you finish this kind of leg workout.

Lower body workout 🏋️‍♂️

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