Day 47:Legs

It’s time to go hard on the lower body, which means we need a good warm-up to make sure everything is ready to work for us. So get your PRE-KAGED in and head to the gym. It’s going to be a great sweat session!

With every exercise you do, I want you to pay close attention to the speed that you use—are you going so fast that you’re using muscles other than the target group? This is a common mistake I see in the gym, and it means your session isn’t as productive as it could be. Using control is important, and you can get a lot out of slower movements, known as time under tension. This keeps the muscle working for longer, adding stress throughout the full motion. Think about it this way, if you move the weight with a 1:1 timing, where you move quickly, it’s only working the muscle for a second or two. However, if you slow it down to a 3:3 timing, the muscle instantly has to work harder to control it, for a longer duration of time. This is a great way to increase the workload without needing to add extra weight. You’ll see a good example of timing on my single leg press exercise. This is a technique I really like to use, and I can certainly feel it burning! Have fun today and train hard, but with plenty of focus on the muscle you want to work.

Single-Leg Press Sets: 3 Reps: 10
Leg Press Sets: 3 Reps: 10
Standing Leg Curl Sets: 3 Reps: 10
Goblet Squat Sets: 3 Reps: 10
Back Extension Sets: 3 Reps: 10
Calf Raise Sets: 2 Reps: 10