Beast Mode Leg Day – Posterior Chain Strength and Conditioning

Unleash the Animal Inside with Beast Mode Leg Day Super Circuit

Form, Function, and Flexibility key components when designing a program. Plyometric training is a sure fire way to quickly enhance performance. First off, the most important benefit is the increase of neuromuscular efficiency. Beast Mode Leg Day is designed to stimulate and grow muscle spindle activation.

Increasing power and explosiveness can be quite the challenge, and requires special programming. 

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. 

“Stay on your toes and always move forward.
― Evander Holyfield


Beast Mode Leg Day for More Strength and Power

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

Main muscle groups targeted include the LPHC, glutes, hamstrings lats, quadriceps, calves, rear delts, erector spinae, serratus, and the majority of muscles found in the back.

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. 


Posterior Chain – Beast Mode Leg Day Circuit 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:

Posterior Chain - Beast Mode Leg Day Circuit Training with the 5DollarGym
Walking Over Head Lunges 25' x 4
Resistance Band Wide Grip Row with Squat
Balance Ball Hip Thrust
TRX Mountain Climbers
Weighted Sit-Up Thruster with Oblique Twists
Lunge into High Knee
  • 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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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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