THE PERFECT LEG WORKOUT TO BUILD BIG STRONG LEGS | My Top Tips
ฝัง
- เผยแพร่เมื่อ 20 ก.ค. 2019
- This workout is perfect for both MEN & WOMEN of all fitness levels looking to build strong legs. Full workout and a lot of top tips explained to help you throughout the workout.
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FULL WORKOUT:
WARM UP (use video as reference)
PRE WORKOUT PREP
A: Kang Squats 2 x 10
B: Cossack Squats 2 x 10
MAIN WORKOUT;
1: Calf raises 2 x dropset of 2 (10x10) 4sec eccentric tempo and 1sec pause at the top and bottom of the movement.
-
2a: Anderson Squat 3 x 10/6/6
2b: Banded KB Swing 3 x 15
-
3a: Heel Elevated Goblet Squat 3 x 10 (2-3sec eccentric tempo)
3b: Smith Machine Split Squats 3 x 10 Each Leg (2-3sec eccentric tempo)
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4: Leg Extensions 1 x Dropset of 4 (10/6/6/6) at a 3-4sec eccentric tempo and 1 sec hold at the top
BYE BYE LEGS FINISHER;
3 ROUNDS
20cal Leg Only BIKE Or 60sec Spin Bike
12 x (2 x 22.5kg) DB Hang Squat Clean
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MUSIC
BEARTOOTH STRANGLE HEART - BIROCRATIC
CHASE - THE BROTHERS RECORDS
MISSION START - THE BROTHERS RECORDS
#LEGDAY #CROSSLIFTR - แนวปฏิบัติและการใช้ชีวิต
“What other people think of you, is none of your business” excellent
Michael Raye ❤️
Good gym workout.. need less caffeine and more cardiovascular excercises. All the best folks
Get big as Shit no one can say anything
Discipline gives results hes right.
That’s my motto ☝🏽
Your warmups are somebody's whole workouts :D
FOR REAL
Ok!! That warm-up had me like..damn
Agree
I just finished my workout...it just had ur warmup
I got fatigued before I started after I did all those warm ups. Is it me or others the same?
I liked you as soon as you said “no ego lifting. Form over everything”.
agreed.. this is probably why I don't like gyms. the atmosphere kinda makes you want to perform a bit.
@@MYNEWMOKE but when you get there you actually realize that nobody gives two fucks about your workout
@@gentlemanchogath6755 you dang right
@@MYNEWMOKE you don't train for people . you train for yourself .
2:04 warm up 5:23 Pre workout 8:46 main workout:3. Thanks ❤
you're welcome
Nice nice
5:04 This attitude is everything, I'm glad you took the time out of your day to put this together. We all appreciate it.
wrote this down for myself, hope its helpful for anyone else too 😅
WARM UP:
-500 m row
-30 air squats
-10 gorilla squats
-10 runners lunge to overhead reach (each side)
-10 bird dogs
-10 lateral shifts
-10 squat overhead reaches
-10 dead bugs
-10 banded hip openers x2
-10 banded glute bridges x2
PRE-WORKOUT:
-Kang squats (good morning to squat to good morning) 2x10
-cossack squats 2x10
WORKOUT:
-calf raises 2 x dropset of 2 (10x10) 3 second tempo +calf raise hold/flex
superset:
a)Anderson squat (light) 3x10/6/6 (2-3 eccentric tempo/1 sec dead stop)
b)banded kb swings (3x15)
Superset:
a) heel elevated (heavy) db goblet squat (3x10) 3 sec eccentric tempo
b) smith machine split squat (3x10 each leg) 2-3 eccentric tempo +flex quads as hard as you can for 10 sec after each set)
-heavy dumbbell walking lunges (2x20 steps)
-leg extensions 2x dropset of 4 (10x6x6x6) 3-4 sec eccentric tempo + flex quads as hard as you can for 10 sec after each set)
FINISHER:
3 rounds as quick as possible:
-60 sec on spin bike
-12x db hang squat cleans or front squats
sage u f#
LOL this is beyond stupid. pErFeCt fOr aNyOnE.... if you're unemployed, have no family, and have unlimited free time. No adult who has a job and other life responsibilities are warming up for an hour before their actual workout.
J Murr what a limiting mindset lol!!!
U are so beautiful miss🌹
sage thank you!
Wanted to do this today then realized that I need to be somewhere tomorrow and I ain't trying to crawl there.
😂😂😂👍😂👍👍😂😂😂
😃😃😃
🤣🤣🤣🤣
Feel you bro 😂😂
We all certainly find any excuse to skip leg day 😂
Tried this workout for the 1st time and literally had to wobble back to my apartment! Your videos are my entire training program! Appreciate your knowledge and expertise. You could literally charge hundreds of dollars for these videos! Keep inspiring bro!
What he said at 5:08, took my respect level way up for this guy. These are facts; sometimes I fall victim to this. Appreciate you!
@Olivares Silviano I used to care, probably from when I was younger. Now I realize that nobody cares, they just want in on what ever equipment you are using.
Calm down lmao its not that profound
Baylen Brooks COMPLETELY AGREE
@@boahnation9932 it’s about mentality
@@sidthesloth107 💪🏽💪🏽💪🏽💪🏽
this man said “we cant go heavy on this one” and proceeds to start the workout with 3 plates lol
The Weekly Daily heavy relative to you
sam sghafoor .... well obviously its not heavy to him. that was the whole point of my comment. jesus, you people on youtube just be bored huh? always gotta say SOMETHING even if its irrelevant as fuck.
Steroids
Heavy is relative, 3 plates is light for some, 3 is max for others
@@reynaldos1chorizo I don't think this man uses steroids. it's natural for me for someone who trains +5 years
Your tutorial is quite professional, ranging from the warm-ups to the actual exercise which are well organized shifting from one to the other for better results. Must try this and recommend the video to my friends. Thanks a lot man.
Thank you Obi for this wonderful workout. Growth has been re-triggered in my legs after a very long time. Your detailed warm-up/prep-work takes care of the knee pain I used to get (due to inadequate warming-up and stretching). Thumbs-up big guy!
Finally found a guy that really knows what he is talking about when it comes to train legs. Great job, man. Thanks
Madalin Mihai indeed
This guy knows what's up
Watch pitbull Torres from Strength Cartel real good leg workouts
...you people are so gullible. 😂😂😂
@@TheUnholyPosole you must be little
Those aren't calves he literally has cows
lol
ha..ha....ha...
🤣🤣🤣🤣🤣🤣
Full grown Steers
Hahaha
Obi is incredibly likable and relaxed in his approach which is excellent as the delivery helps you take in the information easily in a friendly and down to earth manner! Also absolutely love the importance of his warm up. So many people miss this out and at the gym there is an enormous amount of people that just go straight into the heavy stuff. SO BAD FOR YOU. and a brilliant finisher to raise the heart rate. TOP STUFF!!!
Warm ups and warm downs are so important. I do them every session. Great to see Obi mention them as so many workout vids from others don't
love the emphasis on your warmup routine, priming glutes & core before training legs is often overlooked!
This looks like fun!! Can’t wait to test it tomorrow
Update: are my legs supposed to do the wiggle dance??? 💀
Like twitch wiggle dance when you walk?
@gabriel Fuiava LOL
Did you recover bro?!?!
I know right! It happens everytime I work out
@@shoot2hoot ngl i think hes not walking again for a few months or he slept at the gym because he couldn't walk
I've only just started following you on TH-cam and Instagram and I'm dumping alot of others. You are so subtle, intelligent and laid back, you're not macho or egotistical and you do great workouts with perfectly practical tips. Thank you🙂
Thank you for sharing. Very appreciated for your time. Great tips. Keep exposing your beautiful energy and lights.
Your knowledge and physique is amazing 🙌🏼
Proper warm up, thanks for showing the ones most people would avoid due to fear of embarrassment in a public space. Been working similar movements into my routine, but this will definitely help improve my hip mobility.
You make leg workout look so fun to do!
Definitely will re watch your video again as there were many different techniques to hit various parts of leg muscles.
Thanks for posting!!
Time for some sleep, look forward to see what other videos you have uploaded once I’m back up.
Extraordinary training section!!! Very inspiring and challenging to keep building your physical and mental toughness! And your genuine/real advice is highly appreciated thank you for the video and raising the bar!
My legs are aching and I can barely walk. Thats from just watching this video 😂 Solid workout bro ❤
Ill definitely try and incorporate more of a warm up into my workouts, knollage is power, cheers
Your leg program was phenomenal and fantastic. Love the way you explained all the small details in each workout. Thanks
I appreciate all the vids you put up. Thank you.
Love LEG DAY!! thanks Obi!! We needed this!!!💯💯💞💞🔥
Your mobility vids have been great for me! Great channel man
Go carnivore
Thanks man, I really love that leg workout, can’t wait to try it!!!!
Obi, your content and unique workout combinations keep me really motivated and engaged. Just wanna say thanks again, love what you're doing in the gym, you've already helped me meet a couple goals
Thank you so much for your video I will use it for legs workouts .
What a good workout! I really love your emphasis on coordination. A lot of proficient lifters don't worry about the little guys out there just trying to do the movement in a well coordinated way. Thanks mate!
Wow thank you.. quality video and I appreciate you taking the time to make it. Very good and your form is something to strive for.. again thank you man ❤️
thank you so much for so much information, taking notes and applying, especially these warm ups to improve my leg days
Woaah, that's a lot of a great advises, techniques and exercises - thank you! I was surprised with kettlebell&band exercise - I like that!:)
That's not a warm up, that's my leg day.
Lmaoooooo
😂Reading my mind
so true
😭😭🤣🤣🤣🤣
So fucking true! I watched his warm up taking notes like it was a session. Then he said “let’s get started”
I was like FUCK THIS, where’s that cheese back bruh
Quality videos bro keep them coming 💪🏽💪🏽
I really love this video. Such rich information and your form is excellent. It’s a plus that you have a warm personality too. 🌟
thank god you do warm up and we can take example.thanks Obi!
Great video Obi!! Been training for 27 years and I'm picking up so many new intensity techniques from ur videos-thank u!! What does ur weekly workout schedule look like? I.e. Days/what u train each day/ time training etc. Thanks 🙏
Love this video and the workouts you doing thaxz 👍👍
Best leg workout in a long time, thanks man!
Best leg workout I’ve seen. Great job, fellow Brit
Thought I was going to be watching another typical leg workout video, but he had exercises I have never done or seen. Excited to try........SOME....of them. Probably start off with no weights just to get form correct.
Ray, did it work ?
man you have a lot of magical leg workout exercises, when i done watching the video just feel like wanna run as quick as possible to the gym to try all of them
Another excellent video, thank you
"Form over EVERYTHING" - My guy keeping it 100.
Looks like it hurt like hell
CT fletcher's Son left the chat.
Seriously ,what's the point if you don't feel the burn!😝🙎🌕🌕
Charliekc5 don’t bring him up his form gives me nightmares
23:56 *questioning your life choices* 😂 That looks like a killer workout! I’m seriously out of shape after recovering from 2 car accidents but I can’t wait to get back to training hard again. Your videos and attitude towards working out are really motivating and encouraging to me. ❤️
Excellent sequence from start to finish. It what I had in mind. Thank you for sharing this. Keep up the good workout!
Thank you! I’ve learned a lot:)
Have good spring season~
Awesome workout! Brutal and intense yet perfectly balanced. Allows me to put in the time without taking any away from the wife and kids! Thanks Obi!
This is my Monday leg day routine now, I did this last Monday and my legs yelled at me the rest of the week 🤣 I love your routines, they're perfect!
Great workout, gonna try it 👍🏼thanks mate
I just hit like to start off with now.
You know the content is PROFESSIONAL real.
Love understanding/learning the mechanics of a pro.
Mate I watch before i workout. Thanks heaps for the motivation.
i'm learning so much. Its an intelligent, but simple format to understand. New favourite channel
You're a machine bro 🥵 just your warm up is the fire. Great video, I recently discovered your channel. And I really like what you do 🙏✅
Okay so now I fully understand how strong my legs aren't. Really like this video bro as it's completely changed how I work out not just legs. Your a champ Obi. Thanks brother.. Keep em coming
loving these videos man, keep it up!
Thanks for the leg workout tips mike 👍👍
Obi has the most strongest and the most aesthetic legs in the fitness industry. The man is a friggin machine. 🏋🏽♂️
Most strongest 😂😂😯
@@mayowaade879 moster strongerest
Ask jay cutler about legs. :-D And this guy is 46!
thelaurels13 I want his legs ughhh
@Great Lakes yea... black genetics have zero to do with this 🤣😂
Obi...The GoodMorning Hinge...
Just led me to a breakthrough in proper squat form...
I see why squats have never felt ...natural...Now they do!
I was too straight backed and I wasn't sitting down into them properly...
I'll be pounding legs hard for the foreseeable future...
Thanks, Man...I owe you BIGtime!
Thanks for the knowledge brother I will be following and keeping up with all future vids.👊👍🔥
Love all content you put out educational and fun.. well kind of hahah
You should bring out a current hammy/ glute workout to follow after this one!
This is one of the best and most challenging leg workouts I've ever seen. I hope I can get to your level of weight one day.
This looks like an awesome workout, will do this tomorrow morning! Thanks for the instruction!
Thanks for that sharing, very humble guy 🤙
Hi Obi! happened to see your first video. Very impressive. The quality of reps, choice of exercises, and form was flawless. Shows the amount of hardwork you have put in over years perhaps. Also demonstrates a deep understanding of skeletal and muscular anatomy, and your focus towards an injury free (or safe) training.
**I was interested to know the amount of weight you lifted in the two different sets of Anderson squats that you performed. I do have a fair idea but not entirely sure. Would give me a comparative analysis on applying to my training.**
These squats were new for me. Hoping to hear back.
Thanks
That’s what you call a proper sick leg workout, my next leg day sorted!
Now this is what I was looking for, thanks.
The advice is good and the music is well-chosen to emphasize the deliberate nature of these movements. Subscribed.
first time here on this channel, and i've already subscribed.
Keep doing your thing man, and thank for this amazing workout, i'll definitely try it out ! peace out
I love what you said about doing your own thing in the gym. I recently started going to the gym and was nervous because of all of the people in there watching me. I actually stopped going to the gym for a couple of weeks because I didn't want people to judge my workout. Thank you for saying what you did, it really encouraged me to get back in the gym.
Same :(
@@hellobye6364 change your workout time lol
I love your tips and tutorials. Very patient and detailed.
Good shit man I appreciate this workout
Gonna give these workouts a try tomorrow....where can I get your official wheel chairs from cus this is gonna have my legs on fiiiire!!!
Brilliant My Man, I'm starting to enhance my legs as my upper body is Strong by my lower is weak, but that's to change. Thanks Bro
cheer up~~~~
The dude I was looking for!! Proper workouts all day long!! 🔥
Just bumped into this trying to up my leg day. I'm impressed and feel bad for not finding out sooner. What a great dude and a great teacher.
This looks amazing. I can't wait to try it. Legs are my favourite body part to train!
Says no one
Okay i feel i need to repeat this but SCALE the workout as needed.. this represents how i train and of course i want to provide the best workout experience possible for you all , if you can’t do all the sets provided then reduce it... the Warm up is essential NOT the prep work that’s something i like to do to improve my mobility as i do alot of olympic lifting. Also the last Finisher is 6-7mins max so set a timer if you can’t finish it within that time stop. Hope this makes sense 😀
Part 2 (Posterior) is here: th-cam.com/video/-oGo9rzfy3Q/w-d-xo.html
Definitely need to add the word "discipline". I know that's what I'm lacking 🤦🏾♂️
obi for the calf raises is it 2x10?
In the future, if you can put the entire work out..with sets and reps, etc....at the end of the video(or beginning..)..so that we can take a picture of it to have with us would be really helpful..appreciate it......PEace..
Great video, explaination, and work out. Best I've seen.
you shoud do a perfect chest workout bro ,pleas :D
Great video !! Great motivation
Finally found a good leg workout. Especially the warmup tips are great. You deserved my subscription.
I felt my charlie horse coming when he was flexing his calfs for that long 😭
Been doing legs workout totally wrong, thanks Obi for the knowledge 👏
This workout looks so amazing. Cant wait to try it.
Great vid bruff! I completed your workout and man do I feel it. Thank you for sharing! 🙏🏼
I’m proud to say I did this all at home except the machines of course I had to substitute those workouts! I paused the video 100 times but I did it! Burns so good 😌 I’m drenched
How long does your workout take please?
I just wanna understand the 192 dislikes in which planet they do live, you are the best brother. Your awesome videos and positive energy keep me fired up
Jealous bums with more rolls than abs
FINALLY this is awesome !! Warm up is everything
Loved it mate. You're a great trainer. Honestly appreciate it so much. Wish you health and prosperity always !! 😀❤️
Will you also show your posterior chain leg workout in another video?
@10:00 This guy has the best calf development I have ever seen. It's like two inverted emoji hearts.
I am definitely enjoying this workout! Glad I came across this!
Good work outs bro thank you !!!
I thank God for giving us the HOPE we have in Christ. This hope keeps us spiritually alive during difficult times. I thank God for what He teaches us during difficult trials. To everyone reading this, Jesus loves you!!
Sir this is a workout video
That warmup is the entire leg day bro, after that would be home time 🤣
One of the most usefull deatiled Videos on Legs ever seen! Love to see the warmup is important! Keep them Videos coming they are fire 🔥🔥🥊
beautiful vid Obi....inspiring too👌