Legs Plyo + Brute Strength 2

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Program Introduction:

I absolutely LOVE this workout! Great push for the legs, will have you sweating, and working really hard throughout. This is part 2 of our series. Be sure to start with part 1 before progressing to this workout. We’ll begin the workout with some plyos, which will pre-exhaust the legs a little bit. Afterwards we’ll move into some strength work, and although you may not be able to go super heavy with all of your sets after the plyos, you can focus on the mind/muscle connection instead. If you cannot perform jumps, then simply move to the strength portion of the program.

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

Box Jump

S1 8r

S2 10r

S3 12r

3 Use a box (or step) that’s comfortable enough for you to jump onto. The box DOES NOT have to be high at all. The goal is to feel confident through the motion without injuring yourself.

Explosive and quick – 1/0/1

 None

KB or DB Swings

S1 20r

S2 25r

S3 30r

3 Use the same weight for this one for all 3 sets. The weight should be a bit more on the moderate side. Load up the glutes and push off through the legs as you perform this motion.

quick pace at your own speed

60s

Super Set#2

Single Leg Bench Jumps

S1 – 10r

S2 – 10r

S3 – 12r

S4 – 12r

4 The goal with this one is to really push off of the single leg to fire up the glutes. The back leg should come up high in front of you (activating the core) when you get up in the air. Perform one side, then the next for a total of ONE FULL SET. Explosive and quick – 1/0/1  None

Tuck Jump

S1 – 5r

S2 – 5r

S3 – 6r

S4 – 6r  

4 Increase weight for each set for both exercises Explosive and quick – 1/0/1 80-90s

Straight Set – No Super Set

Leg Press – Machine

S1 15r

S2 12r

S3 10r

S4 8r

S5 6r

S6 AMRAP

6 Weight will increase for each set. Final set, drop to the same weight as set 1, and perform as many as possible to failure.

2/1/2

60s

 

Hack Machine Romanian Deadlift

S1 15r

S2 12r

S3 10r

S4 8r

4

With this exercise I used the hack machine, but if you don’t have one, you can also use a trap or hex bar. If that’s not available, a DB RDL is fine. As you go down move the weights in front of you, as you stand move the DBs to your sides. Use a weight that really challenges you and is on the more moderate heavy side. Increase the weight for each set.

2/1/3

60s

Lying Leg Curl

S1 15r

S2 20r

S3 25r

S4 AMRAP to failure

4

We’re playing around with some more explosive work while mixing in an iso hold and negative. It’s a crazy tempo set up that will get you to really burn out the legs. Explode up fast for 1 count, hold for 2, return slowly for 4 counts. Use a moderate weight, and keep it the same for each set. Final set perform as many reps as you can to failure.

1/2/4

 60s

Leg Extension

S1 15r

S2 20r

S3 25r

S4 AMRAP to failure

We’re playing around with some more explosive work while mixing in an iso hold and negative. It’s a crazy tempo set up that will get you to really burn out the legs. Explode up fast for 1 count, hold for 2, return slowly for 4 counts. Use a moderate weight, and keep it the same for each set. Final set perform as many reps as you can to failure.

1/2/4

60s 

Standing Calf Raises

S1 15r

S2 20r

S3 25r

S4 AMRAP to failure

 4

We’re playing around with some more explosive work while mixing in an iso hold and negative. It’s a crazy tempo set up that will get you to really burn out the legs. Explode up fast for 1 count, hold for 2, return slowly for 4 counts. Use a moderate weight, and keep it the same for each set. Final set perform as many reps as you can to failure.

1/2/4

60s 

 

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.