Introduction
In this article, we will discuss an intense leg workout designed to prepare Sachi Butler for the Universe competition. The workout is led by Dr. Mike and Jared Feather, who focus on training the glutes, quads, and hamstrings all in one session. This workout is not for the faint of heart, as it involves pain, suffering, and a transcendent experience.
Key Takeaways
- The workout involves exercises that target multiple muscle groups at once, such as the sumo deficit deadlifts, stiff-legged deadlifts, leg presses, and barbell squats.
- Technique is crucial in performing these exercises, including proper posture, knee positioning, and keeping the bar close to the body.
- The workout includes multiple sets with varying rep ranges, depending on the exercise and the individual’s level of fatigue.
- Supersets and bodyweight exercises can be used to increase the workout’s intensity.
- Consistency and hard work are key to achieving success in any training program.
Exercise Breakdown
Sumo Deficit Deadlifts
- Target the glutes and adductors, with decent quad activation.
- Perform multiple sets of 10-15 reps with a gentle touch-and-go technique.
- Focus on maintaining an upright posture, opening up the knees, and keeping the bar close to the body.
Stiff-Legged Deadlifts
- Target the hamstrings.
- Perform a few sets of 5-10 reps with proper technique, such as keeping the chest up, knees straight, and hips pre-stretched.
- Time under tension is increased due to the slow eccentric phase of the exercise.
Leg Press and Bodyweight Squat Superset
- Target the quads.
- Perform up to five sets of leg presses, followed immediately by bodyweight squats.
- Transition quickly between the two exercises to maximize the stimulus from metabolite accumulation.
Barbell Squats
- Finish the workout with a couple of sets of 5-10 reps.
- Focus on squatting down, not back, to keep the load on the quads.
- Maintain a chest-up posture and go as deep as possible.
Conclusion
In summary, this intense leg workout combines various exercises targeting the glutes, quads, and hamstrings all in one session. By following proper technique, performing multiple sets with varying rep ranges, and incorporating supersets and bodyweight exercises, this workout is designed to push the body to its limits. Train with the same dedication and intensity as demonstrated by Sachi Butler, and you too can achieve great results.
