⚡️Squat heavy 
⚡️High rep counts 
⚡️Core burnout

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- As your knees pass your toes PAUSE then drop before you stand all the way up

1 1/2 rep barbell back squat + Pause

⚡️SLOW AND CONTROLLED
⚡️COUNT TO 4 ON THE WAY DOWN

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat w/Tempo

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward

SLPITS & HEELS

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat - close stance

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Start a few inches away from the box with one dumbbell by your side 
- Place first foot up on box and press through your a flat foot to bring the second foot up on top of the box
- Step down and repeat

Dumbbell box step ups

⚡️Try your hardest to stick to 35 sec rest times in between sets

Reverse lunge + Air Squat

LUNGES & STEP-UPS

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up W/ Pad

BUTTERFLIES & PLANKS

IT’S YOUR WORLD
Quads Hams & Core

YOU VS YOU
Quad heavy Glutes w/ Core

CHALLENGE ACCEPTED 
Quad heavy hams & core

GRAB YOUR ANKLES
Quads and Core

STRONG & POWERFUL
Quads Glutes Hamstrings & core

Dany

THIS IS GOING TO HURT
Quads hams & core

please upload more workouts, they are great!!! thank you.

Daniel

Great workout bro! Them legs be shaking 😜

Luis

Denise Aguiar

CAN YOU SPELL LEG DAY?
Quads hamstrings & core

DEAD MAN WALKING 
Hamstring & Glute heavy core

It was great ..next workout upload please?

IT’S YOUR WORLD Quads Hams & Core

More workouts from Cruz Salgado Jr