EVERYONE AROUND THE WORLD SQUAT…..Sunday Squat Session #1
I am going to plan these workouts so that each week is building on the previous week so we start out “slow” and each week we all get stronger together.
Most of you know how to execute all of these exercises well. Using intention whenever possible and focusing on maximizing TENSION vs. using unnecessarily heavy weights.
WEEK 1
5-7 minute warm up on Stepmill with the goal of taking all of the joints of the lower limb (ankle, knee, hip) through their full range of motion as many times as possible during that time to prepare the muscles and joints for battle.
1)Squats.
3 warm up sets x20 reps. (I’ll do 135,225, 275)
6 sets (alternating foot position between shoulder width, and sumo stance).
S1) 12 reps, rest 2mins
S2) 8 reps, rest 2mins
S3) 6 reps, rest 1min
S4) 10 reps, rest 1min
S5) 10 reps, rest 1min
S6) 20 reps, rest 3 mins.
2)Single Leg Leg press Feet low(or weighted step up if no leg press)
4×15 No Rest between legs.
3)Two Leg Leg Press (feet middle of pad)
4×20 60 seconds rest
4a)Dumbbell Walking Lunge (holding dumbbells close to hips and posture is upright)
3×12/leg
SUPERSET With:
4b)Dumbbell Squats (heels elevated 2”)
3×15 to failure, then rest 60seconds)
Lets all try to get as many people joined in to make sunday universal squat day.
We could be saving marriages here people 😉
Or perhaps we could turn it into a fund raising event and create awareness for childhood diabetes.
Be sure to share your story with me in the comments below.
(credit jamal)
love all the leg workouts lately
Great idea! But after doing that workout many of us won’t be able to walk next morning. LOL
Looking forward to completing this leg workout,
Might be lighter weights lol
I would totally be all about this if I wasn’t doing Hypertrophy Max!
Nice workout, I’ll be sure and try this one. On a side note my wife had no ass when we got together thanks to squats and leg press I now have to use two hands Lol
Great workout leg exercices, Ben! I have to try them. Thanks!
Great Idea!
Did something similiar this morning, can no longer walk
One more great workout! Thx!
Ben, your helping me with my diet for competition, it’s no secret I need to build up my legs. I am starting MI40 Friday. Should I hold off on Sunday legs until after my competition so I don’t interrupt MI40? If you think I should do Sunday leg day, I will and then figure out what to do about the rest. Thanks Tony
I know I´m late with this but I was with MI40 when it started, so today I did the Sunday Squat Session 1.. great workout, my legs were shaking afterwards… we´ll see how they are on the following days!