Kick My Azz: Glutes, Hams, and Quads Plyo Workout 4

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Program Introduction:

Here we go for cycle 4 of this craziness! This series, and the strength version of it, are my absolute FAVORITE leg programs hands down. As you can tell from the title, this workout is going to kick your BUTT, all over the gym.  This is a plyo workout, so there will be a lot of jumping in this one. If you feel you need to modify any of the exercises below, please do so! Plyometric training is all about EXPLOSIVE power. The definition of power is to produce the most amount of force/energy in AS LITTLE TIME AS POSSIBLE. So you want to make sure for any of the exercises below that you are giving your all, and that you’re putting the challenge on in the gym!

 


 

Before beginning this program you must read the following Disclaimer and Terms of Use.

 

You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program.

 

You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.    

 

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.    

 


 

Exercise Name Reps Sets Weight and Notes Tempo Rest
Super Set#1

Single Leg Push Off

20r

3 Use a box height that you feel most comfortable with. It doesn’t have to be a high box. You can even perform this on a Reebok Step if you wish not to use a box. If you want a bigger challenge, use a bench.   Quick/Explosive At Your Own Pace None
Kettlebell Swings 20r 3 Use a weight that challenges you in the first set. Keep it the same throughout the entire exercise, increasing reps to up the difficulty.  Quick/Explosive At Your Own Pace  60-80s
Super Set#2

Box Jump

S1 – 6r

S2 – 8r

S3 – 10r 

3 Use a box, bench, or step that you feel comfortable jumping on. If you don’t feel too safe doing so, or don’t have the equipment, perform a regular jump squat trying to jump in the air as high as you can.   Quick/Explosive  At Your Own Pace None
Bulgarian Split Squat 

S1 – 20s

S2 – 25s

S3 – 30s  

  2/0/2   None
Super Set #3
Long Jumps

All sets 20 reps. 10 in one direction, 10 to return.

Perform 3 sets Should be big traveling jumps.

3 Each jump gets one count. Jump as high as you can, pushing off of the floor.   Quick/Explosive At Your Own Pace None
Goblet Squats 

S1 – 20s

S2 – 25s

S3 – 30s  

3 For this one, use either a DB or KB held in front of you for the squat. The chest should stay up, spine erect, thinking about loading up the quads with this squat. Move at a QUICK pace, perform the number of reps below.     1/0/1 – QUICK AND EXPLOSIVE 60-80s 
Straight Sets
Trap Bar Deadlift

S1 – 15r

S2 – 12r

S3 – 10r

S4 – 8r  

4

 Increase your weight for each of the set.

The first set should be a weight that’s more on the moderate/heavy side, and that challenges you to complete the first set. So really go for that burn and challenge. Go up in weight for the next 2 sets afterwards.

 2/0/2

60-80s
Quad Extensions

S1 – 15r

S2 – 12r

S3 – 10r

S4 – 8r  

4

Increase your weight for each of the set.

The first set should be a weight that’s more on the moderate/heavy side, and that challenges you to complete the first set. So really go for that burn and challenge. Go up in weight for the next 2 sets afterwards. 

 2/0/2 None
Lying Leg Curls

S1 – 15r

S2 – 12r

S3 – 10r

S4 – 8r

4

Increase your weight for each of the set.

The first set should be a weight that’s more on the moderate/heavy side, and that challenges you to complete the first set. So really go for that burn and challenge. Go up in weight for the next 2 sets afterwards.

 2/0/2

60-80s
Standing Calf Raises

S1 – 15r

S2 – 12r

S3 – 10r

3

Increase your weight for each of the set.

The first set should be a weight that’s more on the moderate/heavy side, and that challenges you to complete the first set. So really go for that burn and challenge. Go up in weight for the next 2 sets afterwards.

2/0/2 

 60-80s

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.