Leg Workouts For Men The Big Tree Trunk Leg Workout
Hey, what's going on, guysé Troy here withWeightGainNetwork . We got the highly anticipated Tree Trunk Leg workout. I know you guys havebeen really eager to get an awesome leg workout from me, so I got a killer leg workout calledTree Trunk workout, because it's gonna focus on our quadriceps and our hamstrings. It'sdeveloping the two most important lower body muscle groups. So, this is an awesome Tubefor a lot of you beginners, who aren't confident and go really heavy on the squat and the deadliftyet because we have a lot of isolation and shaper exercises for the hamstring and thequadriceps and the hip flexors and it will give you guys a base strength so you don'tedge yourself going really heavy on the squat
and the dead lift. So, let me dive right intothe Tree Trunk Leg workout and see how it'll get you guys really strong on your quads andyour hamstrings. So, let's get right into it. All right, guys. First step. We've got anawesome quadricep exercise. We've got the leg extension machine. Now, I know you guysdo this exercise a lot, but we're gonna throw a little different advanced variation to it.We're gonna do a rest pause set with this. So, what we're gonna do is we're gonna go10 reps, fairly heavy on the first set, we're gonna rest for 20 seconds, and then we'regonna go till failure on the second set. So,
you wanna you wanna pick a weight withthat first set, you're pretty close to failure at around 10, and that second set, you'reable to lift between 5 and 8. So, here's how it works. And another thing. If you're reallyfocusing on growing a muscle, you wanna keep your reps slow, in control. You wanna contractthat muscle, back down slow. So, you wanna be close to failure with that first set. Takesome deep breaths. Count to about 1520 seconds in your head. You are mentally prepared togo all out. The second set is so important once this rest pause starts to go all out.So, let's go for 6 here. That's not the rest pause. That was all so much harder than justdoing, you know, 34 sets, and then resting
2 minutes between. If you guys really wannashock your legs, shock any muscle into growth, try out the rest pause strategy. All right. Next step. We've got the singleleg. Some weird country in Europe dead lift, all right some people call it Russian, Bulgarian I don't know what the hell you call it but it is the single leg. Stiff leg dead lift.So, I'm gonna focus on each hamstring. This is an awesome isolation exercise, so if youguys are strong enough to go really heavy on the dead lift yet, it's gonna strengtheneach hamstring. So, let me demonstrate how to do it. You wanna hold the weight, so ifI'm going on my left side I'm going on my
left hamstring I should say I wanna holdthe weight in my right hand. So, new exercise that will work for your balance too. So, youwanna bring this leg back. Keep your leg straight. Okay. pause If you guys aren't flexibleenough to go far down at times, your muscles are tired then. And that's all. That's howit looks. Switch sides. And that's how that looks. Huhé So, awesome exercise isolatingeach hamstring. Each half is prepared for those really heavy dead lifts. All right, guys. Third part of the leg workout.We're gonna get right into the Dumbbell Bulgarian split squat. This is one of the most challengingleg exercises. I'm gonna focus on our hip
flexors, focus on one quadricep at a time.So, you wanna put one foot behind you, and you wanna keep your knee right over your toe.You wanna have slow control, and back up. Switch legs. All right, guys. Fourth part of the leg workout.We're gonna do weighted dumbbell stepups. We're gonna be engaging our hip flexors, reallynailing our quads. Now, we're gonna transition right into a weighted dumbbell lunge. I'mjust gonna walk down a straight line. I'm gonna go for six on each leg. So, let me demonstrate.So, you wanna pick a stepup box. We're You're at about 90 degrees when you take a step upon. So, drive leg up to here.
GLUTES EXERCISE TUTORIAL 8 Best Buttocks Exercises To Lift Tone Your Booty
whatsup guys its Max Barry owner of Max'sBest Bootcamp and this is my friend and personal trainer Marta what's up Martha and these arethe 8 best glutes exercises of all time we're going to demonstrate both bodyweight and weighted buttocks exercises and show you exactly how to perform themproperly at the end of this tutorial tutorial we're going to give you some suggestions on how you can incorporate them into your gluteus maximus workouts solet's build a better booty right now alright guys time to get into theseglutes exercises first move we're starting
right now we're going to hit the deck let's go ahead down Martha all rightfirst move is donkey kicks now we're going to show you a fewvariations she's starting on the knees hands right below the shoulders she's going on the forearms get a littlemore range of motion let's give them a couple good reps just driving the legsqueezing the glutes as she's coming up a lot of people do these on the hand show me a few of those but we find alittle less range of motion there and
she's going to be feeling more in theback so we might be for our version there if you want to really step it up let's go ahead and show on the plyo dnkey kick version and this is going to actually without the jump she's just gonna drivethe knee under drive it up and then drive it now if you want to step it upshe's going to add a plyometric option right here wow nice and obviously you do that onboth sides donkey kicks love em nice Martha good nextmove move number two that we're going to
show you is actually going to be facingup in a supine position glute bridges gotta love let's go ahead in the deckagain this time we're facing up now she's going to make sure to keep theheels down to the ground and pull the toes up a little bit about shoulderwidth apart and we're just going to drive the booty up hip up and down bodyweight version as long as you to squeeze the glutes on every breath like she's doing you're going to be feeling it throughthe back side lift in the booty
now another option is to go one leg so she can try just raising one leg updriving it up and she's straightening the legs she's coming up that's an option where you can just keepit bent and drive it up and you obviously do both sides couple otherways you can step it up add some weight to the movement so Marta is going with a sandbag here it's the same principles applyreally squeezing the glute muscles at the top. also a kettlbell or barbell works too.
nice another option is to go with yourfeet elevated on the box and add some weight so right here we're going withthe sandbag but you can also use some dumbbells or barbell right across thehead nice next move is box step step up now it's a great body weight drill hey you don't have a box you can find abench or a stool that's low maybe a coffee table ifyou want to do these glute exercises at home works great and she just go on one legat a time