5DollarGym Crazy Leg Day for Endurance, Strength and Power

The Posterior Chain, the MVP of Full Body Strength. Crazy Leg Day Delivers Results

Form, Function, and Flexibility key components when designing a program. Reactive training is the one of the best ways one can increase neuromuscular efficiency. Crazy Leg Day is designed to activate and enhance proprioceptors. These receptors are responsible for muscle spindle activation. In turn this increases full body motor recruitment. 

5DollarGym was created to make exercise available to everyone. Evolved from the spirit of Shaolin QiGong, monks would create heavy objects to lift crafted from stone. I have adapted these ancient methodologies to make things more kosher and home friendly for everyone to enjoy. 

Do not let circumstances control you. You change your circumstances.
― Jackie Chan


Crazy Leg Day is Quick, Efficient, and Effective

Plyometric training is efficient as it trains all five elements of fitness and then some in one 25 – 45 minute session. This leg day was designed to increase endurance, strength, and power throughout the range of motion

One of the most critical pieces of the puzzle for full body strength, the posterior chain is essentially the hind side of the body. Moreover, the posterior chain is responsible for a majority of the bodies movements. From lifting objects off the floor, to keeping your back straight while squatting. 

Having a strong posterior chain improves all lifts, and athletic performance. It also helps to prevent injury on those heavier lifts. Imagine that your legs are the base a pyramid, all movement starts here and goes through the hips. 

All things considered, the main purpose of this routine is to increase power, while improving range of motion of the posterior chain. 


Insane Posterior Chain Circuit Leg Day Training with the 5DollarGym Workout Instructions 

Additionally, this workout was created to develop full body strength and functionality through the entire range of motion. It is critical to consider all of the muscle groups working together when designing a program. All in all, this methodology makes for the best results for athletic performance.

3 – 5 supersets is optimal, aim for 15 – 30 reps per set. If you are fortunate enough to be working with weights at the time, work within 50 – 75% RM (rep max) 

Working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility. Furthermore, A good martial artist has a balance of all athletic traits. Essentially this is the best for martial arts practitioners as it does not sacrifice from any other element of fitness to further develop them.

***Key Notes – Try and Pause for a second at the Eccentric point(the point of full flexion, or most tension) of motion during each exercise. In short this will help to deliver the best results.

Instructions:

Insane Posterior Chain Leg Day Circuit Training with the 5DollarGym
Walking Lunges 25' x 2
Deadlift
Back Squat
Resistance Band Leg Extensions
Russian Twists
Frankenstein Situps
  • Complete One Superset
  • Rest 1 – 2 Minutes (If you are more advanced, decrease the time between each superset, I personally rest 20 seconds or less between supersets)
  • Repeat this superset 3 – 5 Times

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“Programming is key to improvement” – Ninos Ibraham 

 

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Purves D, Augustine GJ, Fitzpatrick D, et al., editors. Neuroscience. 2nd edition. Sunderland (MA): Sinauer Associates; 2001. Mechanoreceptors Specialized for Proprioception. Available from: https://www.ncbi.nlm.nih.gov/books/NBK10812/

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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

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