Скачать или смотреть No Repeat Leg Day: Strength & Burnouts | SURGE DAY 19

This one’s a leg day to remember - every lower body muscle will be fired up and fully challenged! We’re working in a no repeat format with 40 seconds on, 20 seconds off, using a mix of heavy compound strength moves and targeted burnout exercises to maximize both strength and endurance. Expect a powerful flow of unilateral and bilateral work, plus a few spicy finishers to leave your legs shaking in the best way. I’m using 18’s, 35’s, 71’s, and a bench, but feel free to scale with what you have. Every rep counts - let’s get strong, steady, and fired up from glutes to calves! 💥

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Here's what I'll be using for equipment:
2 X 18 LBS | 8 KG
2 X 35 LBS | 16 KG
BENCH/CHAIR

Before starting the workout, I encourage you to choose weights that challenge your individual strength level. Aim for weights that make the last few repetitions of each exercise difficult, yet still manageable with proper form. It's all about finding that sweet spot where you're pushing yourself while maintaining good technique.

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Remember, the timer and repetition counts are merely suggestions – please pause the workout whenever you need to catch your breath, perfect your form, or take a sip of water. When performing squats, ensure your knees stay aligned and avoid inward collapse. During Romanian deadlifts (RDLs), maintain a straight back, an engaged core, lower until you feel a stretch, then rise back up. And for every exercise, engage your core muscles for stability and support.

Thank you for joining in, and I hope you found this leg day workout both challenging and enjoyable! If you have any questions or feedback, don't hesitate to drop them in the comments below. Your input is valuable, and I'm here to support you every step of the way.
V

No Repeat Leg Day: Strength & Burnouts | SURGE DAY 19 Workout Details:

00:00 INTRO

00:19 WARMUP:
MOD JACKS
LATERAL SHUFFLE
R FRONT, SIDE, BACK RAISE
L FRONT, SIDE, BACK RAISE
SQUAT & KNEE ROT’N
COSSACK SQUAT [tip: step out wide]
ALT GOOD MORNING
ALT RL & REACH
90/90 & OVER
KNEELING REACH COMBO

WORKOUT
40 SEC WORK
20 SEC REST

08:08 HIGH SQUAT & CALF RAISE 35 LBS
R UP & DOWN
L UP & DOWN

11:08 SUITCASE SQUAT & CALF RAISE
REVERSE NORDIC CURL
R SL SQUAT [tip: feel free to hold onto something for support]
L SL SQUAT
R COPENHAGEN PLANK
L COPENHAGEN PLANK

17:09 R FWD LUNGE
L FWD LUNGE
R SPLIT SQUAT
L SPLIT SQUAT
R CLOCK LUNGE 18 lbs [tip: right leg moves]
L CLOCK LUNGE [tip: left leg moves]


23:10 STIFF LEG RDL 35 LBS [tip: hamstrings in focus, knees stable]
R RDL 2 X 18 LBS [tip: glutes in focus, soft knees]
L RDL
R BAL RDL
L BAL RDL
HAMSTRING WALKOUT [tip: core engaged, keep glutes up]

29:11 R RL INTO CURTSY
L RL INTO CURTSY

31:11 R STEP UP 35 LBS [tip: shift weight to right leg, push through the heel]
L STEP UP
R BW STEP UP
L BW STEP UP

35:11 R LATERAL STEP UP
L LATERAL STEP UP
R STEP OVER
L STEP OVER

39:11 SQUAT & ROLLBACK [tip: alternative: deep squat]
R SQUAT & ROLLBACK [tip: alternative: single leg squat]
L SQUAT & ROLLBACK

42:01 COOLDOWN


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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.