Name: Playbook - Jasmin Lopez - Gym Leg Workout
Uploaded: 2021-12-01T08:33:03.643Z
Duration: 60 min
Description: Gym Leg Workout

Mabe

Redfield

Chris

Woaw I loved this one. Maybe adding some leg extension set and stretch at the end? Anyway 5 stars

This leg workout involves specific leg exercises that benefit your Muay Thai performance, it utilises weights and jump training to improve explosive power and overall fitness. For this workout I focus on less sets and small rep ranges for building strength. These can also be done without weights but then increase the rep range.  Plus the workout burns calories and will make you sweat!

Set up a heavy barbell, stand about hip width distance and point your toes out slightly. Go down sit back and squat slowly then on the way up shoot up explosively (if you can)

Barbell Squats

Keep your lunge stance and complete about 5-6 reps on each side

Barbell Lunges

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Do 5 on each side

Weighted Bulgarian split squats

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Complete 10 Alternating legs one by one (5 Each Side)

Pistol squat

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Hold at the top for 3 seconds

Weighted calf raises

Leg jump training to finish the workout. This is a HIIT style finisher which will burn your legs! 

2 rounds 10-20 reps of each

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

10 reps on each side

Explosive Bulgarian split squat jump

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Place your hands on the floor in front of you 
- Hop back and bring your body down to the floor
- Hop forward 
- Jump up bringing your knees toward your chest

Gym Leg Workout

Community

More workouts from Jasmin Lopez