Action Hero Legs Workout (Hollywood Worthy Legs!)

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The biggest action hero chest in the world is useless if you don’t have the legs to carry it around.

Hey guys! Jordan Wheeler here from Blue Star Nutraceuticals and today I’m taking you through a devastating leg workout that’ll have you wondering how you ever trained without it.

Let’s get to it!

This workout combines heavy strength-building power movements with hypertrophy, stability, and stamina training to build rock solid legs worthy of carrying around the rest of your body.

Begin the workout with one heavy, strength-building power movement. Perform 6 sets of 3 explosive reps at 80% of your 1 rep max.

The rest of the workout focuses on hypertrophy and consists of 8 exercises split into 2 supersets, and a final giant set. Perform 8-12 reps per set and rest 2 minutes between each set.

A few times through this beast of a workout and you’ll see a noticeable difference in your lower half.

And remember, the only thing worse than skipping leg day is pointing out the guys who do. So focus on your progress and let your results will speak for themselves.

As always - the complete breakdown of this workout will be listed for you in the description below.

Exercise #1: Squat Variation 6 sets, 3 explosive reps, 80% of your 1 rep max

Remember to brace your core, drive through your heels and keep your knees out.

Superset A: 3 Rounds
Exercise A1: Dumbbell Split Squat (8-12 Reps)
Grab a pair of dumbbells and set up in a lunge position. Drop the back knee down just before touching the ground, then drive through the heel of your front foot, focusing on working the front hamstring and glute. Perform all reps on one side then switch and repeat on the other side.

Exercise A2: Single-Leg Romanian Deadlift (8-12 Reps)
Keep the dumbbells close to your shin on your front leg. Raise one leg behind you as you hinge forward at the hips, forming a straight line parallel to the floor from the top of your head to the toes of your extended leg, alternate legs back and forth each rep. These are an excellent exercise for developing balance and coordination.

Repeat the super set for 3 total rounds before moving on to the next super set.

Superset B: 3 Rounds
Exercise B1: Inverse Curl (8-12 Reps)
Keep your core braced and your back straight throughout the whole exercise, no arching the back or sticking your butt up. Slowly lower down to a full stretch position in your hamstrings, then forcefully contract your glutes and hamstrings to pull your body back up.

Exercise B2: Hip-Quad Extension (8-12 Reps)
Keep your core braced, body straight like a board and lower into a full stretch in your quads, then drive with your hips and flex your quads to bring yourself back to the top.

If you don’t have access to this equipment at your gym, you can perform sissy squats on a sissy squat machine or simply holding a support to get a similar effect.

Repeat superset for 3 rounds before moving on to the final giant set.

Giant Set C: 3 Rounds
Exercise C1: Single-Leg Leg Press (8-12 Reps)
Set up like you would for a regular leg press, then drop one leg down and perform the leg press as normal - driving through your heel. Don’t move your foot into the middle of the pad - that puts unnatural stress on your knee and hips Perform all reps on one leg then the other.

Exercise C2: Leg Press Calf Raise (Until Failure)
Next, stay on the leg press, move your feet to the bottom of the platform, hanging your heels off the bottom edge, then perform calf raises - drop to allow for a full stretch in the calves, then explosively contract your calves and press up onto your toes, explosive concentric, slow controlled eccentric.

Exercise C3: Hip Thrust (8-12 Reps)
Brace your core, engage your glutes and push through your heels explosively - pause for a second at the top and contract the glutes, then lower slowly under control.

Exercise C4: Jumping Goblet Squat (Until Failure)
Hold a weight against your chest, brace your core, squat all the way down keeping your knees outside your elbows, then explode through your heels into the air, cushion your landing and continue right into another squat.

Blast these out until you can’t jump off the ground anymore to finish up this badass circuit.

Complete all 4 exercises then repeat for 3 total rounds.

And that’s a wrap!

Perform this standalone workout each week for the next 12 weeks and you’ll be in peak shape for some killer jumping head kicks... or at least some high-pace foot chases.

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Видео Action Hero Legs Workout (Hollywood Worthy Legs!) канала Blue Star Nutraceuticals