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Modern Physique: Week 3, Day 20 - Legs and Plyos

Make today explosive with plyometric training. Your athleticism is just getting better and better.

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Having to be quick and explosive will help increase your speed and power—benefitting you both inside and outside the gym. By learning how to produce maximum force, you'll add pounds to your big lifts and increase your power.

Once you're done with your plyos, head on over to the machines and start putting some muscle on those legs! Those high-rep giant sets will make you want to cry.

Day 20: Legs and plyos

Dynamic-effort squat

4 sets of 3 reps (pause at bottom and explode up)
Barbell Squat Barbell Squat

Jump Squat

4 sets of 4 reps (hold dumbbells at sides)
Freehand Jump Squat Freehand Jump Squat
Note: Rest 90 sec. between supersets.

Dumbbell Rear Lunge Dumbbell Rear Lunge

Scissor Jump

4 sets of 2 reps per leg
Scissors Jump Scissors Jump
Note: Rest 90 sec. between supersets.

Giant set:

Leg Press

3 sets of 20 reps
Leg Press Leg Press

Hamstring Curl

3 sets of 20 reps
Seated Leg Curl Seated Leg Curl

Leg Extension

3 sets of 20 reps
Leg Extensions Leg Extensions

Walking Lunge

3 sets of 20 total steps
Dumbbell Lunges Dumbbell Lunges
Note: Rest 30 sec. between exercises, fail in the rep range, rest 2 min. between giant sets.

If you can't use all four pieces of equipment, look for suitable substitutes, or perform straight sets with short rests.

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