Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 1, Day 4

Yes, you can do partner-assisted reps on machines. In some cases, such as the leg curl, it's worth doing it that way every time! Marc will show you how.

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Hopefully, you're not still hurting from Monday's squat workout. If so, my apologies, but time doesn't wait for muscle soreness! Today you're diving back into your second lower-body workout of the week, with an emphasis on the glutes and hamstrings.

Not every movement will be one where you can effectively assist your partner today. Rack pull? Probably not. Walking lunge? Yeah right. Leg curl? Definitely! This is the move I showcased in the Day 1 video, and I think partner assistance makes a huge difference here.

By now you're probably getting better at picking up on your partner's physical cues to tell how much they have left in the tank. Your partner is similarly getting calibrated to what you do and how much you need to be pushed. They're learning your body psychology to be able to read messages like, "We can get a few more reps" or "I didn't start with a challenging enough weight."

The quality of the training partner is everything, as you're discovering every day right now. Be your partner's best ally, and they'll be yours!

Lower-body dynamic warm-up

Alternating knee pull

8 reps per leg
Alternating knee pull Alternating knee pull

Alternating glute pull-up lift Alternating glute pull-up lift


Reverse lunge

5 reps per leg
Reverse lunge Reverse lunge


Single-Leg Deadlift

10 reps per leg
Single Leg Deadlift Single Leg Deadlift


Air squat

12 reps
Bodyweight Squat Bodyweight Squat

Lower body

Rack Pull

5 sets of 12 reps
Rack Pulls Rack Pulls


Walking Lunge

4 sets of 12 reps per leg
Barbell Walking Lunge Barbell Walking Lunge


Leg Curl

4 sets of 12 reps
Seated Leg Curl Seated Leg Curl


Standing Calf Raise

4 sets of 12 reps
Standing Calf Raises Standing Calf Raises

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