What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
Oh, boy!
It's the one you've been waiting for, and you're going to be sorry you asked for: Sore
in Six.
This time, for the legs.
We're making it really simple.
Of course, never easy.
Simple because there's only two exercises.
We have the good old squat.
A back squat, here, and of course we have another bar setup down low.
That's for our stiff-legged deadlifts.
So we're working both sides.
Anterior chain, posterior chain, and the idea is this: you're going to take your squat and
start here, and go 10 reps.
When you go down, of course, try to lower under tension.
Elongate the eccentric portion of the lift.
So go down slow to a count of three seconds.
Four seconds per rep.
One second up, three seconds down.
After you do 10 reps you're going to hold it in the bottom position for 10 seconds.
Come back up and rack the bar.
Now, conveniently that bar down there is setup almost like a box squat so you can actually
allow your butt to touch, ever so slightly, on top of that bar to allow you to know that
your bottom position there, and you have to hold it.
Don’t sit on the bar for 10 seconds.
Sit right above the bar for 10 seconds.
When we get down there, now we lift up that bar and we do 10 reps of a stiff-legged deadlift.
Again, the same thing – you can see here – eccentrically, focusing on elongating
the time under tension in that eccentric phase, slowing it down.
Three seconds down, and then driving forward with our hips all the way up.
You're going to do that for 10 reps and then hold in the bottom position again for 10 seconds.
Put the bar down, come back up here.
You can continue this now eight reps, and then eight reps on the stiff-legged deadlifts.
Then back.
Six reps, and six.
Four and four.
Two and two.
If you were to add up the time that you're performing the reps and the time that you're
doing each of these exercises it comes out to be five minutes of total work.
Now obviously, you're shifting the focus back and forth.
You've got that extra minute of buffer to help you try to get this in within six minutes.
You ready?
I told you you'd be sorry you asked for it.
I promise that's the way you're going to feel tomorrow, but let's get this thing done right
now.
So there you have it, guys.
Sore in Six Minutes: Legs.
Not easy.
Simple, as I said, but not easy.
The Sore in Six Minutes series – again, I've said it many, many times – it's not
meant to be done as your workout all the time, or to string all these together as workouts
because they're simply too intense to do that.
You're going to run out of steam.
If not today, when you string them together day, after day, after day.
They are meant, however, to prove to yourself that there's not a single muscle group that
you can't get to respond if you hit it the right way.
If you're looking for a complete step by step program where we do put it all together for
you, string it all together in the right way, head to ATHLEANX.com and get our ATHLEANX
training program.
In the meantime, there's still some stuff left to cover here in the Sore in Six series.
You guys asked for it, I'll do.
Stay tuned.
That will be coming soon.
In the meantime, if you've found it helpful, if you like it leave your comments and thumbs
up below.
As far as with me, I'll be here for a while.
I'm incapacitated.
See you!