Leg training is often associated with heavy barbell squats and leg presses stacked the brim with plates. Yes, that’s one way to train legs, but there's another way to work your lower body that’s sure to transfer into athleticism: bodyweight exercises.

WHY IT WORKS

In fact, by simply playing with angles or even using just one leg, you’ll be able to give your quads, hips, and calves the stimulus to grow while taking off hundreds of pounds of added stress on your spine and joints. You’ll also get the added benefit of learning to control your body through space, increasing your mobility, and improving your coordination.

DIRECTIONS
Substitute your current leg routine with this program. Alternate between Workout A and B and for maximum benefits, do three leg workouts per week (with a day of rest in between).

Follow the pace of exercise, too. For example, if it says “3 seconds down, 3 seconds up,” do three bloody seconds down and three bloody seconds up. Don’t shortchange the time; this creates a massive stimulus for growth because of the “time under tension.”

THE WORKOUT 

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THE WORKOUT

WORKOUT A
A1) Single-Leg Box Squats
Sets: 5 sets
Reps: 12 reps each
Rest: 30 seconds

B1) TRX SHELCs
Sets: 5
Reps: 10
Rest: 30 seconds
Set the TRX handles to mid-calf height. Lie on your back with your heels in the TRX foot cradles. Start by squeezing your glutes and extending your hips. Then, curl your feet underneath your knees while keeping your hips extended and maintaining a straight line from your shoulders to your knees. Remember: every inch you curl your feet is another inch your hips need to rise.

C1) King Squats (3 seconds down, 3 seconds up),
Sets: 3
Reps: 8
Rest: 30 seconds
From a standing position, bend one knee with your foot behind you. Squat your leg that’s on the ground until you can tap your bent knee on the ground. Focus on sitting backward and keeping the weight for your body on your heel. Lift your arms forward as your descend. To make it easier, put a short pad on the ground that your bent knee can tap (instead of going all the way to the ground). 

C2) Alternating Split Squat Jumps
Sets: 3
Reps: 10
Rest: 30 seconds

C3) Single-Leg SHELCs (eccentric)
Sets: 3
Reps: 8
Rest: 30

WORKOUT B
A1) TRX Assisted Pistol Squats
Sets: 4
Reps: 15
Rest: 60 seconds
Grab TRX straps, lift one leg straight in front of you, and squat down on the other leg. Keep your weight on your heel and sit backward as you descend. Use the TRX straps to give you support as your lower yourself. To make it harder, use less tension on the straps; to make it easier, use more tension. 

B1) Glute Ham Raise
Sets: 4
Reps: 10
Rest: 30 seconds

C1) Hip-Thigh Extension
Sets: 4
Reps: 12
Rest: 30 seconds

C2) Prisoner Squat Isometric
Sets: 4
Duration: Hold for 45 seconds.

C3) Bulgarian Split Squat Jumps
Sets: 4
Reps: 8 (each side)
Rest: 30 seconds

D1) TRX Jump Squats
Sets: 5
Duration: 15 seconds
Rest: 15 seconds

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