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Modern Physique: Week 1, Day 6 - Legs and Plyos

Another leg day? You know it! Today, we're working on power production and hypertrophy. Let's get it done.

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Dynamic-effort movements take a little practice to get right, but once you get there, you'll feel the impact. Although the sets and reps are low, I want you to use light weight— about 50-60 percent of your 1RM. The key to these squats is to pause at the bottom and then explode out of the hole as quickly as you can. Teaching your body to move with speed will increase the power you can produce when you have more weight on your back!

When you're done with a set of squats, move to the vertical jump. Hold a dumbbell in each of your hands, squat down, and then jump as high as you can. The point of doing these exercises is power, so don't do extra to get your heart rate up. You'll get enough of that later on.

Day 6: 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 reps
Bodyweight Walking Lunge Bodyweight Walking Lunge
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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