NV Rack Leg Day Workout

Overview

        This workout program takes some of our favorite lower body exercises and puts them into a seamless easy to follow workout. These exercises can be modified in many different ways as needed. We set a base guideline for reps and sets but cannot make weight suggestions. That depends on the individual. The NV Rack resistance will be provided as a suggestion but can also be modified as needed.

Warm Up

• High Knees (2 Sets 20 Seconds)

• Ankle Attachments
• NV Rack Resistance Low (1-2)

• Butt Kicks (2 Sets 20 Seconds)

• Ankle Attachments
• NV Rack Resistance Low (1-2)

• Scissor Knee Tucks (15-20 Reps)

• Great groin and hip flexor warm up
• Hands underneath butt to support lower back
• NVR to athletes ability level

• Mountain Climbers (30-50 Reps)

• Start to move faster on these
• NVR to athletes ability level

• Jump Squats (15-20 Reps)

• Belt Attachment
• These should be done for max height
• NVR (1-2)

• Jump Lunges (15-20 Reps) Total

• Belt Attachment
• Line up directly over anchor point
• NVR (1-2)

• Skater Bounds (10-15 Reps) Each Leg

• Belt Attachment
• Bounding away from resistance
• Small hop back to starting position
• NVR (1-2)

• Resisted Rower (1 Min Each Variation)

• Belt Attachment
• 1 Set Pulling forwards to work quads
• 1 Set Pulling backwards to work hamstrings
• NVR (3-4)

Primary

• Barbell Back Squat (3 Sets of 6-8 Reps)

• If you want to low bar attach to barbell clamps and step in front of anchor point
• If you want to do high bar attach to belt and step behind anchor point
• NV High Resistance (3-4)

• Trap Bar Deadlift (3 Sets of 6-8 Reps)

• Use barbell attachment
• Great overall power developmental exercise
• Power Jumps  use light weight and heavy NVR (4)
• Normal Trap bar use heavy weight and NVR (4)

• Dumbbell Split Lunge (3 Sets of 6-8 Reps Each Leg)

• Great Glute exercises and one I use all the time for speed development in my athletes
• Use belt attachment
• NVR Athletes ability level

• Barbell RDL’s (3 Sets of 6-8 Reps)

• Focus on hamstrings with this deadlift
• Belt attachment to activate glutes
• Step away from the resistance so the belt is being pulled back
• NVR (4)

• Dumbbell Goblet Squat (3 Sets of 8-10 Reps)

• We are focusing quads so we prefer heels elevated but it's up to athletes needs
• Belt attachment and have the belt being pulled forward
• This allows athletes' center of gravity to shift forward so they can sink deeper into their squats.
• NVR Athletes ability level

Accessory

• Lateral Lunges(2 Sets of 10-12 Reps Each Leg)

• Belt Attachment
• Step into pulling resistance so the push of is the engagement
• NVR Athlete's ability level

• Glute Kickbacks (2 Sets of 8-10 Reps Each Leg) Each Variation

• Keep leg straight on both of these movements
• Ankle attachment
• NVR Athletes ability level

• Hamstring Curls (2 Sets of 10-12 Reps)

• You can do these for speed of for strength
• For speed alternate leg curls and NVR (1-2)
• For strength both legs at the same time NVR (3-4)

• Quad Extensions  (2 Sets of 10-12 Reps)

• The NVR Resistance may not be heavy enough for some athletes but the speed version of this exercise is great for athletes
• If you need increased resistance we recommend Monkey Feet

• Pogo/Calf Raises (2 Sets of 15-20 Reps)

• Pogo’s are a great speed exercise so we put these in front of single leg calf raise to focus more on strength development.