- A combination of low impact and heavy load (DB’s) for an explosive and functional workout

- increase speed with comfort level
- the box doesn’t not have to be as tall as the one seen in the demo video

Lateral Box Step Up (Alternating)

- Lower your butt to the box/chair in a slow and controlled motion
- Once your butt hits, lift your planted foot slightly and drive it into the ground pushing hard through the heel
- explode up on one leg
- 10 reps each leg

Piston Squat

- Begin with two HEAVY DB’s
- With the DB’s at your sides, squat for 3 reps
- After the 3rd rep, leave the dumbbells on the ground and step up on the box 
- on the decline of the step up, step back into a reverse lunge
- repeat for 3 reps on the same leg
- resume squats, repeat step ups to reverse lunge on the opposite leg 
- 2 times through on both legs = one set

Squat to Box Step Up + Reverse Lunge

- Keep your hips in the same place as you come down 
- Come down with a slow controlled movement 
- Use your hands for balance
- 10 reps each leg

Lateral step downs (single leg)

- Two HEAVY DB’s
- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping knees slightly bent
- Maintain straight line from tailbone to top of head 
- Stand straight back up pressing hips forward

DB deadlifts

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Begin with one HEAVY DB on the floor between your feet (Med/Light if you are new to this movement)
- Take wide stance, squat to grab the DB with one hand
- drive upward out of the squat, use your legs to create momentum in the weight and clean it to shoulder level
- in a fluid motion, press from shoulder height to overhead 
- be careful on the decline; take it slow to start and build confidence in the movement 
- 10 each arm

DB clean to press

- Use DB’s, a barbell, or hex bar 
- Medium/Light weight 
- The goal is speed
- As soon as the weight touched the floor, drive through your legs, explode up
- Get comfortable with the chosen weight and mechanics of the movement before you move too quickly (build confidence)

Squat (Weighted)

Explosive Legs | Dumbbells +
Box

Abby

Justin

LEGS | Single Heavy DB (maybe some arms 😅)

Tomasz

Danell

Total Body (Legs Heavy) | Dumbbells

Full Legs & Glutes | Dumbbells + Box

Legs | Dumbbells + Box

The best leg workout I have done so far👌💪

As per usual, enjoyed the workout.

but we need a new lower body workout, Robert John!

Explosive Legs | Dumbbells + Box

More workouts from Robert John