LUCKY THE LEPRECHAUN TRAINS LEGS WITH DLB | 3-17-21 | #DLBDAILY

March 17, 2021 23 Comments

LUCKY THE LEPRECHAUN TRAINS LEGS WITH DLB | 3-17-21 | #DLBDAILY

1. SS* Leg Extension / Leg Curls / Squat Jumps

  • 4 x 10 reg 10 pulse
  • 4 x 10 reg 10 pulse
  • 4 x 30 sec

2. SS* DB or Trap Bar Deads (heels elevated) / DB Goblet Pulsing Squat (heels elevated)

  •  4 x 12/10/8/8
  •  4 x 12-15

NOTES: The Pulsing Goblet Squats you are not extending all the way up.  You are just doing 1/2 rep squats in a pulsing fashion. I elevate my heels for both exercises, Im using a wedge, but you can also use two small plates under your heels for greater knee flexion.

3. SS* Reverse Hack Squat / Reverse Hack Goodmornings

  •  4 x 12/10/8/8
  •  4 x 10

REVERSE HACK ALTERNATIVE: https://www.youtube.com/watch?v=LcURGsTCN-I

4. SS* Goblet Landmine Reverse Lunge / Landmine Pulsing Sumo Squat

  •  4 x 12/10/8/8
  •  4 x 15- 20 (30 sec)

NOTE: For Landmines, if you don't have a t-bar row machine, you literally just need to have a 45lb bar on the ground. For the Pulsing Landmine Sumo Squats, you are only doing partial reps in a pulsing motion (about 15-20 reps or 30 seconds).

 



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