Скачать или смотреть Legs and Core. 5 Fast 1 Slow Circuit

Let those legs shake and burn. The focus on this one is controlling your movements. You'll need to count things out and control your tempo throughout the entire workout. Slow motion should be hard, and you should fight the desire to move quickly to avoid the muscle ache lol.
Just because this one is difficult doesn't mean you want to use lighter weights. Use something that you'd use for a hypertrophy focused 8-10 reps exercise.
For a platform, you can use a chair or bench. Make sure what ever platform you choose is stable and allows a good range of motion. My bench is lower than ideal. Knee height or slightly above is best.
Any questions, just leave below in the comment section.
You can also follow me on IG @matt.thetrainer_
Have a great day and a great workout.