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Modern Physique: Week 6, Day 41 - Legs and Plyos

Week 6 is about over. Finish off this leg day before you start getting ready for the last two weeks of Modern Physique!

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Like all of our other dynamic-effort movements, the sumo deadlift should not be done with heavy weight. Use about 50-60 percent of your 1RM. Practice pulling with perfect form. Don't let your hips or your chest rise before the other. Engage your hamstrings, squeeze your glutes, and think about pulling the bar up by moving your hips, not extending your back.

If you're not accustomed to performing sumo deadlifts, do some extra practice before you hit the actual sets. It's not a difficult movement, but it can take a little practice to get right.

Day 41: Legs/Plyos
Dynamic-effort sumo deadlift Dynamic-effort sumo deadlift

Dynamic band pull

4 sets of 5 reps, rest 90 sec. between supersets
Dynamic band pull Dynamic band pull

Dynamic-effort reverse lunge (front rack) Dynamic-effort reverse lunge (front rack)

Tuck jump (single leg)

4 sets of 4 reps per leg, rest 90 sec. between supersets
Tuck jump (single leg) Tuck jump (single leg)

Giant set

Leg press

3 sets of 15 reps
Leg press Leg press

Hamstring curl

3 sets of 15 reps
Hamstring curl Hamstring curl

Leg extension

3 sets of 15 reps
Leg extension Leg extension

Dumbbell walking lunge

3 sets of 16 total steps, rest 30 sec. between exercises, 2 min. between giant sets, fail in the rep range
Dumbbell walking lunge Dumbbell walking lunge

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