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zakruti.com » Sport, fitness, workout » Jeff Cavalier
The PERFECT Leg Workout (Sets and Reps Included)

The PERFECT Leg Workout (Sets and Reps Included)

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Rating: 4.0; Vote: 1
working weight to loosen up your joints. Just before starting your first work set, perform one touch-up set with about 10 percent more than what you will be using for your workout. Perform just 1 to 2 reps here to prepare the nervous system and neurologically -lighten- the load that is to come. Work your way from sets of 5 to a set of 25 grueling reps on the squats before moving onto the next component of this leg workout; the posterior chain compound exercise. Here you have two choices. You can either do the barbell hip thrust or the glute ham raise. Keep in mind, because you will be able to significantly load the barbell hip thrust more than you will the glute ham raise, you will want to opt for this exercise if your main goal is training for strength. That said, if you are looking to get more active engagement of the hamstrings through their concentric range of motion, then you will want to do the GHR since it contributes in areas that the hip thrust only isometrically challenges. The next exercise is the hi/low dumbbell bulgarian split squat. This is a necessary component of any athletic lower body training approach because it is a unilateral exercise. Not only do the dynamic stability benefits shine through here but it challenges the body in the frontal plane in ways that traditional bilateral training via squats cannot do. Alternate the position of your torso on each rep to ensure you hit both the quads and the glutes more effectively on each rep. The TKE Drop Lunge is a great way to ensure resistance through terminal knee extension. Now, it is important that you understand that there is no way to isolate the medial or inner portion of the quads during an exercise. What you can do however is ensure that this separately innervated head of the quads gets full stimulation by going to a full lockout position of extension on every rep. We can overload that with the addition of the band as well. Next, no perfect leg workout would be complete without the additional focus on the inside and outside of our legs. The adductors are hit tremendously well with the Goblet Adductor Lunge shown in this video. Don-t just step back up to the top, but slide or squeeze your legs together to get yourself back to a standing position. This will light up the all important adductor muscles on the inside of your thighs and help you to build the strength needed. Finally, you have to hit the outside abductors of your legs as well. This can be accomplished with the finisher shown. The hip band ladder requires that you work your way up to 10 reps in each direction of a side step while making sure to keep your toes pointed straight ahead at all times. This will strengthen the outside of your legs, which is an area that tends to be very weak. For the complete sets and reps of every exercise of this workout, be sure to check the end of the video where I include all of the information
Date: 2022-04-22

Comments and reviews: 10


Thank you for this great workout.
Specifically the tip on heavier box squat before the working load. This one tip has changed everything for me. I am a former athlete & have a bit of an arthritic hip & bad left knee from surgeries years ago. I had been doing less & less squats & more leg press over the past few years because of the difficulty getting squats going & knowing I wasn-t getting down to where I should be.
By doing the 10% heavier box squat set first, I now find that I-m getting down into the proper form for my working sets. Have not been able to do this in years. Already added a half inch to my thighs in 1 month of doing the perfect leg workout.
Thanks so much!
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2: 27 What We-re Targetting
3: 40 Squat Tip
4: 10 Reps And Sets Chart
4: 40 Back-Health
Rest 3 minutes in between sets
4: 55 Barbel Hip Thrust
5: 08 Glute Hamstrings Raise
5: 30 Reps and Sets Chart
6: 30 Adding Weight
8: 00 Single Leg Dumbbell Variant
8: 40 Sets And Reps Chart
8: 50 Body Plyometric Single-Leg Variant
10: 00 TKE Drop Lunge
10: 48 Sets And Reps Chart
11: 19 Dumbbell Goblet abductor Lunge
12: 02 Reps And Sets Chart
12: 17 Hip Band Lateral Adductor Steps
13: 15 Reps And Sets Chart
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First, thanks for the video. I think your chanel is the best: Fun, scientific and very didactic in a simple way.
Actually you can isolate the vastus medialis on leg extension. about 30% of 1RM in 90%-95% of full extension, maintain isometric contraction and a train partner do some short taps down and you mantain the muscle contracted like a spring. I use this when any of my pacients/clients has a loss of muscular volume due a surgery or any other problem.
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I-m confused with a touch up set. Does it mean that we have some sort of assistance or warm up type of exercise with heavier weights to prepare ourselves for the working sets with slightly lighter weight? And with the 5, 5, 10, 25 we gradually lift lighter weight with more reps but before each one with the touch up sets, we increase the weight just by 10%? I feel like this is what Jeff means but just want some clarification.
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Thank you Jeff another great video that-s going to take my gains to the next level!
Quick question for anyone who would know, would this work out be split in to two different days as if this whole workout was trained twice a week, it would go way over the 20 set weekly max discussed in Jeff Nippard-s video explaining the maximum sets per week per muscle group.
Any help on this would be great for anyone who knows
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I love your content but as a professional singer and speaker please please please get some speech therapy or coaching or see an ENT. The rasp in your voice is PAINFUL to listen to and typically indicative of vocal nodes. It HURTS to listen to your voice and is a fixable problem (you might only need some vocal rest and to not scream, but please see a professional)
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Can someone please explain how the reps on the squats work? 5, 5, 10, 25? What your weights at 25rep. Obviously this can-t be a big weight just because of the high reps, you-d pass out. I guess I-m not quite sure of the weight structure of most of this workout. I really want to try it but I want to do it properly.
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Can someone help me understand: did he say what to do with our weight levels as we move from low reps to high or vice versa? Ex: on the squats, I assume I adjust my weight downward as I move towards the 25 rep set, yes? And apply this sliding scale to all the exercises that have a similar wide range of reps?
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Hey would you mind make a series of videos for people with disabilities? I have never seen a quality content video about working out with herniated disks for example. I had a major sciatica and that has kept me away from a proper lower body workout. I wish I could know the do's and donts for this case
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I don't understand how many sets of squats he's saying to do here. Are the 4x5RM the warmup sets he was referring to? Is the 5RM the touchup set or is that supposed to be the working set? Or does the information on the card not include either the warmup sets or touchup set? I am confused.
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