[LG] Submax/ Hypertrophy – Legs
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Mechanical
Warm-Up Blocks
Hip Activation
Circuit x 1
C.A.Rs: Quadruped Hip
Set reps Tempo
1 3-5 ES controlled
2 3-5ES controlled
Supine Slide Hip Decouple
Set reps Tempo
1 5 ES controlled
2 5 ES controlled
G2S Forward to Lateral Lunge with Balance
Set reps Tempo
1 5 ES controlled
2 5 ES controlled
[LG] Banded Sprinter Lunge Reach
Set reps Tempo
1 10 ES controlled
2 10 ES controlled
Workout Blocks
Max/Submax Strength
Tri-Set x 1
BB Deadlift Neutral Stance
Set reps load Tempo Rest
1 8-12 moderate controlled 60-90s
2 8-12 moderate controlled 60-90s
3 8-12 moderate controlled 60-90s
4 8-12 moderate controlled 60-90s
[LG] Transverse Goblet Squat
Set reps load Tempo Rest
1 5 ES heavy controlled 30s
2 5 ES heavy controlled 30s
3 5 ES heavy controlled 30s
4 5 ES heavy controlled 30s
[LG] KB Banded Split Squat
Set reps load
1 8-12 heavy
2 8-12 heavy
3 8-12 heavy
4 8-12 heavy
Unloaded Movement
Tri-Set x 1
3-Point 1_2 Kneeling Lateral Bound w/ Hold
Set reps Tempo
1 5 ES fast
2 5 ES fast
3 5 ES fast
[LG] Side Plank Thoracic Rotation
Set reps
1 10
2 10
3 10
Hypertrophy Anterior Legs
Circuit x 1
Set reps Tempo
1 12-18 ES fast
2 12-18 ES fast
3 12-18 ES fast
[LG] DB Side Lunge Ward
Set reps Tempo
1 12-18 ES controlled
2 12-18 ES controlled
3 12-18 ES controlled
Cool Down Blocks
Cool Down Block
Horizontal
Hip Decoupling – Suspended Atomic Frog
Set time
1 1 min

[LG] Submax/ Hypertrophy – Legs

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Hip Activation
Circuit x 1

ULT
C.A.Rs: Quadruped Hip
reps 3-5 ES
Tempo controlled
*Pay attention to your elbows, you are going to want to bend in the opposite.. keep pushing the ground away!
Set Reps Tempo
1 3-5 ES Controlled
2 3-5ES Controlled
LAR ULT
Supine Slide Hip Decouple
reps 5 ES
Tempo controlled
Set Reps Tempo
1 5 ES Controlled
2 5 ES Controlled
UMT
G2S Forward to Lateral Lunge with Balance
reps 5 ES
Tempo controlled
Set Reps Tempo
1 5 ES Controlled
2 5 ES Controlled
ULT
[LG] Banded Sprinter Lunge Reach
reps 10 ES
Tempo controlled
Set Reps Tempo
1 10 ES Controlled
2 10 ES Controlled

Workout Blocks

Max/Submax Strength
Tri-Set x 1

Three leg dominant exercises with moderate to heavy load. Keeping between 8-12 repetitions. If desired complete 4 sets, use first set with moderate load and increase.

LLT
BB Deadlift Neutral Stance
reps 8-12
load moderate
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 8-12 Moderate Controlled 60-90s (h:m:s)
2 8-12 Moderate Controlled 60-90s (h:m:s)
3 8-12 Moderate Controlled 60-90s (h:m:s)
4 8-12 Moderate Controlled 60-90s (h:m:s)
LMT
[LG] Transverse Goblet Squat
reps 5 ES
load heavy
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 5 ES Heavy Controlled 30s (h:m:s)
2 5 ES Heavy Controlled 30s (h:m:s)
3 5 ES Heavy Controlled 30s (h:m:s)
4 5 ES Heavy Controlled 30s (h:m:s)
LLT
[LG] KB Banded Split Squat
reps 8-12
load heavy
Set Reps Load
1 8-12 Heavy
2 8-12 Heavy
3 8-12 Heavy
4 8-12 Heavy

Unloaded Movement
Tri-Set x 1

UMT
3-Point 1_2 Kneeling Lateral Bound w/ Hold
reps 5 ES
Tempo fast
Develops bottom to top coordination and enhances deceleration and neuromuscular control in the frontal plane.
Set Reps Tempo
1 5 ES Fast
2 5 ES Fast
3 5 ES Fast
UMT
[LG] Side Plank Thoracic Rotation
reps 10
Set Reps
1 10
2 10
3 10

Hypertrophy Anterior Legs
Circuit x 1

Use lighter load with higher repetitions.

reps 12-18 ES
Tempo fast
Set Reps Tempo
1 12-18 ES Fast
2 12-18 ES Fast
3 12-18 ES Fast
LMT
[LG] DB Side Lunge Ward
reps 12-18 ES
Tempo controlled
Set Reps Tempo
1 12-18 ES Controlled
2 12-18 ES Controlled
3 12-18 ES Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Hip Decoupling – Suspended Atomic Frog
Set Time
1 1 min h:m:s

Perform slow diaphragmatic breathing: 20s per breath