- What's up THENX athletes, it's Chris Heria.
Today we're gonna be doing a leg workout to build strength
and muscle throughout every muscle group in our legs
while improving our athleticism, giving us an edge
over all other exercises, physical activities and sports.
You can train to get big and strong
but that doesn't mean that you're gonna be athletic
or may even perform as an athlete.
If you strictly only stick to weight training
without incorporating any athletic exercises or routines,
it's very likely that you will have trouble
with important movements and exercises
like running, sprinting, and any other exercise
that requires agility, coordination, strength,
explosiveness, endurance, balance, and mobility.
That's because most gym machines and the average gym routine
just focus on progressive overload and building strength,
eliminating all or most athletic attributes
like the ones I previously mentioned.
Even most machines assist you on every lift,
allowing you to focus on the primary muscle group
that you're trying to work on,
but eliminating the activation and benefits
of your stabilizer muscles, most unilateral movements,
and mobility, which is needed to develop as an athlete.
And because these machines are in a fixed position
and guided, it's gonna limit your amount
of range of motion and restrict the amount
of strength that you'll be able to build
outside of that range of motion.
So depending on the type of exercises that you do,
you may be building muscle, but not necessarily athleticism.
The leg machines are very easy and convenient
for creating a progressive overload,
which is a great tool to build muscle.
But if that's all you do and you never switch it up
the more weight training you do without athletic movement,
the more stiff you'll be and the less athletic you could be,
which may diminish your athleticism.
On the contrary, incorporating more athletic exercises
with exercises that focus mainly on progressive overload,
you'll build more strength and muscle
that you'll be able to apply your athleticism with,
not just looking strong, actually being strong.
Now I've been training like this for a while.
So for today's routine, I'm gonna increase the difficulty
and resistance on these athletic exercises
with my Heria weight vest.
This extra weight is gonna build on my agility, endurance,
explosiveness, coordination, balance, and mobility,
as well as building more muscle and strength simultaneously
in a shorter amount of time.
If you'd like to take your training
to the next level with the Heria weight vest,
just visit ChrisHeria.com and pick one up today.
If you are a lot more advanced
and you'd like to apply some more resistance
to the routine we're gonna be doing today,
you can always just grab a book bag,
put some books inside it.
You can use that until your Heria weight vest
arrives in the mail.
But if you've never trained like this before,
even if you've been lifting weights for a while,
I'd highly recommend you to do this exercise
without extra weight.
And as you progress, get stronger and better
at these movements, then you can apply some more weight.
So if you're ready to get started
all we're gonna need to do is make some space,
dedicate 10 minutes of your time,
and download the THENX app in the app store
or Google play store, so that you can properly follow along.
Open up to the YouTube workout section
and you should be able to find this routine.
On this routine there's gonna be a little warm up.
I suggest you do it so that you can be properly warmed up.
Then smash the like button on this video
and we're ready to get started.
We're gonna be doing 10 exercises back to back,
45 seconds on with the 15 second break in between.
We're gonna be emphasizing on our hamstrings, quads,
glutes, and calves, with back lunges.
We're gonna do each leg one at a time
22 seconds, each side, starting with the right leg.
Make sure your feet are shoulder with apart.
Hands on your head, core tight,
step back, come right back up.
Don't focus on how many you're doing.
Focus on the quality of every single rep.
Every rep should just look exactly like your first one.
(upbeat music)
Here we go.
Five, four, three, two, and last one and switch.
(upbeat music)
Squeeze your core.
Make sure your back is straight.
Almost there.
Five, four, three, two, and one.
Whew, there we have it.
Take a 15 second break to catch your breath.
The next exercise we're gonna get into is gonna be
elevated side squats, emphasizing mainly on our quads,
glutes, and hip abductors.
Again, we're gonna do this exercise 22 seconds on each leg.
For my beginners, if doing it with their foot elevated
is too difficult, just do it with your foot
flat on the ground.
Go all the way down.
Emphasize on that one leg.
Come right back up.
Keep your back straight.
Squeeze.
Five, four, three, two, and one.
Let's switch.
(upbeat music)
Here we go. Almost there.
Five, four, three, two, and one.
Whew. There we have it, flying through this routine.
The exercise coming up next is gonna emphasize on our quads,
abductors, and our glutes.
That's gonna be side lunch.
Starting with the left leg, so let's start
shoulder width apart, hands on our head,
squeeze your glutes.
Step out and lunge.
Step out, explode back up.
(mellow music)
Last couple.
Here we go.
So you can touch the ground or just keep going.
Last one.
All right. Let's switch.
Out, in, out, in and you can not touch the ground
if you want, just come back down,
make it more explosive, or you can just tap the ground.
Here we go. Last couple seconds.
Five, four, three, two.
Last one.
All right.
Now we're ready to emphasize
on our hamstrings, glutes, quads, spinal erector,
and even our obliques with the next exercise.
Single leg Romanian, dead lift.
It's too difficult, you can just do it with both
of your feet on the ground.
These are called good mornings.
Just like that.
Everybody else, I want you on one leg, down and up.
(mellow music)
Almost there.
Keep that back straight.
Five, four, three, two, and one.
Let's go ahead and switch it up.
I'm goin' nice and controlled, perfect form.
Three, two, last one.
Nice good dip in there.
All right, so there we have it.
Single leg, RDL's.
Moving on, next we're gonna jump into kickbacks,
emphasizing on our glutes, hamstrings, and our core.
Again, we're gonna do 22 seconds for each leg.
You can either do this against a wall
or finding an elevated surface.
Just hold on, bring your legs in, back straight,
kick all the way out.
You should really feel it emphasizing on your glutes
every single time you extend your leg.
(upbeat music)
Five, four, three, two.
Last one.
Give it a nice, good stretch and squeeze.
All right, switch.
Bring your knee in all the way out.
Really squeeze, squeeze the glute every single time.
Give it a full extension.
We're almost there.
Five, four, three, two, and one.
Give it a nice, good squeeze.
All right, we are flying through this routine,
more than halfway done with this routine.
Coming up next we're gonna emphasize on our quads,
hamstrings, glutes, and calves with squat lunges.
So we're gonna start off with our hands on our head,
feet shoulder width apart.
Not for my beginners, you can just squat
and then walk it out.
Lunge, squat, and lunge.
For everyone else, you're gonna try
to be more explosive with it.
(upbeat music)
Last 10 seconds.
Here we go. Turn it up.
Five, four, three, two, whew, and one.
Whew. My legs are on fire.
We just have four exercises left.
Next will be emphasizing on our abductors, glutes,
hamstrings, hip flexors, and our quads with crabwalks.
So we're gonna have our hands on our head.
Get down in a squat and we're gonna go side to side.
Stay low.
(mellow music)
Almost there. Hang in there.
Last 10 seconds.
Five, four, three, two, and one.
Whew. Yes, sir, my legs are on fire.
We just have three more exercises to go.
Coming up next, we're gonna get into assisted pistol squats
emphasizing on our glutes, quads, hamstring hip abductors,
calves, and our core.
Squat down, squat right back up.
For my intermediate and beginners,
you can try this exercise just sitting down
into a chair with one leg and standing back up
for 22 seconds each leg.
Last couple seconds.
Five, four, three, two, last one.
All right, switch it up.
(mellow music)
Whew, 10 more seconds.
Five, four, three, two, and one.
There we have it.
We just have two more exercises to go.
We're gonna finish off this routine emphasizing
on our calves and our tibialis anterior.
First off, we're gonna go for calf raises.
You can find a wall or an elevated surface,
come out a little bit so you have
a stronger range of motion.
Go all the way up, all the way back down.
The more angled you are, the better range of motion
you'll be able to press with your calves.
You can also try different positions as well.
Toes out.
(mellow music)
Toes in.
(mellow music)
Last 10 seconds. Here we go.
Five, four, three, two, and one.
Whew. All right there, we have it.
We're down to the last exercise,
emphasizing on our tibialis anterior.
We're gonna be going through the tibialis anterior raises.
Now there's multiple ways to do this.
You can do this with your back against the wall,
holding onto a surface like this, raise your toes.
I want you guys to see what I'm doing.
So I'm just gonna hold like this.
Get that angle, raise the toes.
(mellow music)
A lot of people neglect the tibialis anterior,
but not only is this gonna make your legs more defined.
It's gonna make them a lot more
stronger and more explosive.
Whew, you should feel the burn by now.
Here we go. Last 10 seconds.
Five, four, three, two
Woo, and last one.
Squeeze, squeeze, squeeze!
Oh, all right.
There you have it, a killer leg routine,
using our own body weight to simultaneously
build muscle, strength, explosiveness, agility,
endurance, coordination, balance, and mobility
further developing you as an athlete,
not just looking strong, actually being strong.
Hopefully you guys got the idea
of what I mean by that today.
If you only train legs, lifting in the gym
I highly encourage you to try this routine out.
You're gonna be surprised by how difficult
this routine really is and by how much gains
and progress you're gonna make doing it.
So can congratulations to everybody that got
through this routine with me,
you're on your way to building some solid legs.
And the more you do this routine
the stronger you're gonna get,
eventually you'll be able to go for more rounds.
To benefit the most outta this routine,
you want to be able to do it for at least three rounds.
But you can always start off with just one round
and build up your rounds over time.
You're still gonna see amazing results.
So thank you so much for watching.
If you enjoy the video, please smash that light button.
I really appreciate it.
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to more people out there.
And to show our appreciation,
if you comment down below within 30 minutes of any upload
you always have a chance to win some free THENX apparel.
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I post every single Sunday, 8:00 pm USA Eastern time.
And don't forget to get this routine on your phone.
Schedule it at any time, download the THENX app
in the app store or Google play store right now.
Get full access to all our workout programs,
technique guides breaking down and teaching you
the hardest movements like the full plank,
muscle up, human flag and so much more step by step
guaranteeing your success of unlocking
these advanced movements, as well as daily workouts sent
to your phone every single day to get you
in the best shape of your life and join the millions
of other THENX athletes around the world.
Working out with the THENX app
to get their ultimate physique.
And don't forget if you need a weight vest
to take your training to the next level
allowing you to build progressive overload
and build more strength and muscle on athletic exercises,
increasing your explosiveness, power, endurance,
and all other athletic attributes simultaneously,
then make sure you visit ChrisHeria.com.
Pick up your weight vest and start taking your training
to the next level.
I've been using one for the past 10 years
and I can assure you that it's been
one of the main components for my progress.
I promise you if you pick one up
it's gonna be one of the best investments you've ever made
and you'll be using it for years to come.
If you'd like to check out more on my content
during the week, make sure you're following
my YouTube channel.
That's youtube.com/ChrisHeria, my Instagram @ChrisHeria,
and my TikTok ChrisHeris305.
But anyways, thank you so much for watching.
Let me know down in the comment section
what you'd like to see in next Sunday's video.
And I will see you next Sunday 8:00 PM USA Eastern time.
Mad love and peace out.
(mellow music)