Workout Routines

The 5-day Total-body Strength-building Challenge: Activate lower-body power on day 4

Develop explosive strength and speed in your legs with this high-horsepower workout.

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The 5-day Total-body Strength-building Challenge: Day 4
Duration 45-60
Exercises 7
Equipment Yes

If you've reached day four of the 5-day Total-body Strength-building Challenge from Jen Romanelli, personal trainer and co-owner of Trooper Fitness, you're probably already starting to feel stronger and look more ripped than you did last week.

Today, you'll focus on building dynamic lower-body strength and speed by working your legs with a mix of squats, deadlifts, and hamstring-specific exercises. These moves not only improve your overall lower-body strength and power production, but—bonus—also help increase your testosterone levels.

Directions

Perform the exercise pairs (marked A and B) as supersets. You’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Exercise 1, the box squat, is done with conventional straight sets.

Depending upon your ability, you may increase or decrease the rest periods between sets.

For more dynamic work

Check out our favorite 10 outdoor workouts to burn fat and build muscle, our best dynamic warmup for any workout, and our six full-body UFC workouts for strength, endurance, and fat loss.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

The 5-day Total-body Strength-building Challenge Day 4: Activate dynamic lower-body power

Exercise 1.

Box Squat You'll need: Dumbbells How to
Box Squat  thumbnail
10 sets
2 reps
60 sec. rest
At 50-55% of your max, using chains or bands.

Exercise 2A.

Sumo Deadlift You'll need: Barbell How to
Sumo Deadlift thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 2B.

Hamstring Curl You'll need: Swiss Ball How to
Hamstring Curl thumbnail
4 sets
20 reps
0 sec. rest
Use a resistance band, as shown in the video.

Exercise 2C.

Sled pull and push How to
Sled pull and push thumbnail
4 sets
60-90 sec. reps
60 sec. rest

Exercise 3A.

Hamstring Curl You'll need: Swiss Ball How to
Hamstring Curl thumbnail
4 sets
10 reps
0 sec. rest
Use a GHD station.

Exercise 3B.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
4 sets
10 (each leg) reps
0 sec. rest

Exercise 3C.

Dumbbell Step-Up You'll need: Dumbbells How to
Dumbbell Step-Up thumbnail
4 sets
10 (each leg) reps
60 sec. rest
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