'Eat the big frog first’ was Mark Twain’s advice on getting the hardest tasks out of the way early, when motivation is high. When it comes to your weekly gym sessions, this translates only one way— get leg day done early doors. Being half the mass of your body, and containing some of the biggest muscle groups, it makes sense to smash those wheels straight off the back of the weekend, whilst your energy bar is still fully replenished.
Once the squats, deadlifts, lunges are out of the way, if you’re looking for a surefire way to empty the tank, this lower body ladder has you covered. Just grab a sandbag, find some space and get ready to perform a TKO on those wheels.
You’re going to work in a ‘ladder’ format, completing all reps of each exercise in a round before moving on to the next (for example, 10 of each in the first round, nine of each in the second, eight in the third, so on, finishing with a single, soul-sucking rep of each)
Rest as necessary to maintain good form, but remember- this is a sprint finish, so keep your foot on the gas.
1. Sandbag Squat x 10,9,8,7 etc..
With the bag standing tall, squat down and wrap your arms around it, ‘hug’ the bag as tightly as possible before standing upright (A), the bag should be covering your entire torso.
Squat down until the crease of your hip passes your knee (B) before returning to standing. Maintain an upright posture and tight squeeze on the bag throughout.
2. Bag-To-Shoulder x 10,9,8,7 etc..
After your last squat, drop the bag back to the floor between your feet, hinge down to grip it in both hands, keeping your back straight (A). Hug the bag, lift it to your chest, then sit down resting it on your thighs. Now Stand up explosively and simultaneously thrust the bag up and onto your shoulder (B) Drop to the floor and repeat, alternating shoulders each rep.
3. Burpee x 10,9,8,7 etc..
With your weighted work in the bag, immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)
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