Fast, Brutal Leg Workout (SORE IN 6 MINUTES!!)

Fast, Brutal Leg Workout (SORE IN 6 MINUTES!!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Oh, boy! It’s the one you’ve been waiting for, and
you’re going to be sorry you asked for: Sore in Six. This time, for the legs. We’re making it really simple. Of course, never easy. Simple because there’s only two exercises. We have the good old squat. A back squat, here, and of course we have
another bar setup down low. That’s for our stiff-legged deadlifts. So we’re working both sides. Anterior chain, posterior chain, and the idea
is this: you’re going to take your squat and start here, and go 10 reps. When you go down, of course, try to lower
under tension. Elongate the eccentric portion of the lift. So go down slow to a count of three seconds. Four seconds per rep. One second up, three seconds down. After you do 10 reps you’re going to hold
it in the bottom position for 10 seconds. Come back up and rack the bar. Now, conveniently that bar down there is setup
almost like a box squat so you can actually allow your butt to touch, ever so slightly,
on top of that bar to allow you to know that your bottom position there, and you have to
hold it. Don’t sit on the bar for 10 seconds. Sit right above the bar for 10 seconds. When we get down there, now we lift up that
bar and we do 10 reps of a stiff-legged deadlift. Again, the same thing – you can see here
– eccentrically, focusing on elongating the time under tension in that eccentric phase,
slowing it down. Three seconds down, and then driving forward
with our hips all the way up. You’re going to do that for 10 reps and then
hold in the bottom position again for 10 seconds. Put the bar down, come back up here. You can continue this now eight reps, and
then eight reps on the stiff-legged deadlifts. Then back. Six reps, and six. Four and four. Two and two. If you were to add up the time that you’re
performing the reps and the time that you’re doing each of these exercises it comes out
to be five minutes of total work. Now obviously, you’re shifting the focus back
and forth. You’ve got that extra minute of buffer to
help you try to get this in within six minutes. You ready? I told you you’d be sorry you asked for it. I promise that’s the way you’re going to feel
tomorrow, but let’s get this thing done right now. So there you have it, guys. Sore in Six Minutes: Legs. Not easy. Simple, as I said, but not easy. The Sore in Six Minutes series – again,
I’ve said it many, many times – it’s not meant to be done as your workout all the time,
or to string all these together as workouts because they’re simply too intense to do that. You’re going to run out of steam. If not today, when you string them together
day, after day, after day. They are meant, however, to prove to yourself
that there’s not a single muscle group that you can’t get to respond if you hit it the
right way. If you’re looking for a complete step by step
program where we do put it all together for you, string it all together in the right way,
head to ATHLEANX.com and get our ATHLEANX training program. In the meantime, there’s still some stuff
left to cover here in the Sore in Six series. You guys asked for it, I’ll do. Stay tuned. That will be coming soon. In the meantime, if you’ve found it helpful,
if you like it leave your comments and thumbs up below. As far as with me, I’ll be here for a while. I’m incapacitated. See you!

7 Replies to “Fast, Brutal Leg Workout (SORE IN 6 MINUTES!!)”

  1. This my new workout program.. The 6 min workouts ……thanks Jeff for the great podcasts…..#8…have got few injures so I work around those..but should be allgood ,,and jumped on ur podcasts to find me a new workout to get back into it after some time off the gym….,

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