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By their very nature, leg workouts may be grueling for the straightforward indisputable fact that they’re decimating half of your total physique in a single shot! On this video, I make it much more troublesome by proving how this may be carried out in actually simply 6 minutes. Going to hit the hamstrings, glutes and quads in a single intense leg workout by supersetting two basic leg exercises and including in some approach modifications to verify it has the impact we’re in search of.
With simply 2 leg exercises on this leg workout, you may say that the routine is straightforward. That stated, due to the best way we’re performing the exercises you’d by no means say that it was straightforward! Begin the sore in 6 minute leg workout by loading up two bars in a squat rack. One must be arrange for squats and the opposite must be set low on the pins for stiff legged deadlifts. The depth of the pins for the stiff legged deadlifts shall be decided by the depth which you can attain safely on a squat.
I as an illustration, are likely to get simply above parallel earlier than my knees begin to bark from years of degeneration and taking part in aggressive sports activities. Since we’re utilizing the bar as an implement for performing field squats, the depth goes to be decided when the again of your legs or butt make contact with it. Given the truth that we’re performing gradual eccentrics nonetheless, you’ll want to take this into consideration when figuring out the burden you’re going to use.
The second leg train on this legs workout is the stiff legged deadlift as talked about above. You need to hinge on the hips and decrease the bar all the way down to the pins earlier than driving again up utilizing highly effective glute and hip extension. With each of those exercises, you’re going to begin by performing 10 reps after which a ten second isometric maintain within the backside place earlier than shifting on again to squats.
The following time you carry out the squats you’ll want to carry out 8 reps and end with an 8 second maintain. Instantly transfer proper into the SLDL’s and carry out 8 reps right here with an 8 second maintain within the backside place after the final rep. Hold going till you’ve gotten carried out 6 on every train, 4 reps on every train, and eventually 2 reps on every train.
The maintain time at every stage is the same as the variety of reps that you’re performing. For example, when performing 4 reps of a squat and stiff legged deadlift, you’ll be holding for 4 seconds on the backside in your last rep.
The overall period of time that it ought to take you to carry out your entire repetitions and holding time is 5 minutes. Given the truth that you’ll require a while to transition between the 2 exercises and catch your breath as nicely, the total 6 minutes of this leg workout are at your disposal and sure going to come in useful when making an attempt to get this carried out. Bear in mind to maintain your eccentric rep gradual (3 seconds down) to intensify the strain with tissue lengthening and improve the general calls for on the muscular tissues.
For a whole workout program that exhibits you precisely what to do and the way, when, and when to not improve and reduce your coaching depth you’ll want to head to and get the whole ATHLEAN-X Coaching System. Begin coaching tougher and smarter by placing the science again in energy and watch how a lot sooner your positive factors will come.
For extra leg workout movies and workouts on your quads, hamstrings, glutes and calves you’ll want to subscribe to our channel right here on youtube at
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#Quick #Brutal #Leg #Exercise #SORE #MINUTES
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How do you determine how much to lift.. I know when it’s too much I mean common sense .. but I need know prior lifting for back
Don't have two bars, but I'll just do stiff legged deadlifts on same bar or twice the squats
Your Sore in Six series is the BEST. And the dramatic music is obviously there so we have a reason to smile through this gruel.
I love your training module, may I suggest that the videos that is been taken don’t show the full motion, it’s concentrated mainly on you and not the exercise. Little attention to the purpose not just the trainer.
Squats
– 10 reps// 10 sec hold last rep
SLDL
– 10 reps // 10 sec hold last rep
SLDL
– 8 reps// 8 sec hold last rep
Squats
– 4 reps// 4 sec hold last rep
Squats
– 2 reps// 2 sec hold last rep
👍
Whats the song for the workout? Love the rhythm of it.
Hi there,
What would it be another option if I don’t have the same set with lower bar like you have?
Sore in 6 on biceps and triceps… OMG… I’m SO sore… getting ready for legs… Is there one for chest?
Workout The Best
jeff has incredibly muscular legs. great definition. see 3.55. why does he not show them more often?
Not much range of motion on either of these exercises.
The only issue I have is bogarting 2 bars at the gym at once.
on your chest day, train legs. It will shock the muscle and they'll grow faster
Every time I do squats I herniate my disk in my back. I try my best to stick with free weights like dumbells. I prefer squats cause they get me sore FAST
he sounds like stallone
Hey Jeff , I really appreciate this sore in six minutes series , but can we get a bodyweight sore in six minutes for legs?
Who the hell asked for legs??!? 🙂 !!
Hello, does anyone know if we can do this workout every time we train our legs or should we go less intense sometimes?
how is a rack deadlift for legs? that is a lower back movement??
This is the dark Knight rises music
Look at his arm veins before and after the workout. Insane vascularity
Very interesting, but how can i react if i won't come up anymore because of muscle failure? When i do normal squats i can go down and put the barbell on the safety bar, but here i have no idea what do when i fail… Thanks
Please tell me the name of the song from a 2:12 God Bless 😃🙌
Did this just now nearly fainted 😅😆
Bodyweight sore in 6 legs? Can it even be done?
Having that bar behind my legs while squatting is unsettling.
Amazing, please a sore in 6 for legs but in bodyweight version
Is this short workout enough to elicit solid hypertrophy if done a few times a week? I just don't have the time to do the standard 1+ hours in the gym
First Youtuber to ever lift weights to violins other than electronic bang bang music
Guys I just realized that Jeff's knees are weak and his arms are heavy I wonder if he's ever vomited his mom's spaghetti… if you dont get the reference I'm sorry
I confuse my muscle by not working out to think we will workout.
Are these enough to call a workout?
How about perfect home workout for legs or 22 days of legs? Most of the exercises I see are with gym equipment and you always say legs are the base of the power in the body. And we sit so much.
Please recommend a wheelchair brand
2:16 starts
Please do legs workout with bodyweight at home sir
Thx Jeff, now i have no legs….
Could you do a bodyweight version of it pls?? We're waiting for a new sore in 6 I a long time now!!
How about a home version of the sore in 6 for legs?
I only have one bar. Can I go 10 down to 2 on squats then move to 10 down to 2 on the stiff leg dead lift?
2:12
Damn. That’s brutal. And all of that in 6 minutes? 😳👍🏼💪🏼
3:32 wow jeff that was epic
这摄像的像个傻子,至于要变换角度这么频繁吗
please don't step over the bar
Really love the way you marry science and training using proper terminology but also keeping it simple. I've been a long time follower and the sore in six minutes series is absolutely amazing. Keep it up bro
This music is sooo intense …the camera man is on point and the shirt tops it off…🔥🔥
Whew chile I can feel the pain in his leg Aching. I need this man. Crazy giant legs 🤪