As the saying goes, imitation is the sincerest form of flattery. I got this leg workout from one of the best strength coaches in the nation, Ben Bruno. I first started following Ben back in 2011, because he had such cool and tough-as-hell workouts.
This workout that he came up with is exactly that. It's cool to do and tough as hell!
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What is this workout?
You've heard of 21's, right? I'm not talking about the card game, man. I'm talking about lifting.
It works like this.
You do 7, 7 and 7 reps of 3 different exercises (21 reps total). Get it?
How you do it
Get a landmine out. You can use an actual landmine machine or bust out a plate, put a barbell through the hole in the plate and you're good to go.
Use a fair amount of weight, something you can rep out 20 Squats with.
7 Reps of Landmine Front Squat
Hold the barbell at your sternum, keep your chest up and squat down for 7 good reps. Immediately move on to the next move.
7 Reps of Landmine RDL's
Drop the barbell down to the ground and reset your feet so they are a little bit closer together. Keep your arms straight and chest up and nail your hamstrings with the RDLs.
Go to the next move without rest.
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7 Reps of Sumo Deadlifts
Not much changes with the position, but your legs should already be on fire from the previous 14 reps. The main difference between this and the RDL is that you bend your knees more.
Boom! There are 21 Reps that kick your butt!
Wait wait wait! You are not done yet.
Rest for 1 minute (that's it!) and repeat this for 5 Rounds!
Yeah, you are going to be burning like hell around Set 3.
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