The "No More Weights" LEG WORKOUT! - Build STRENGTH | Brendan Meyers
Channel: Brendan Meyers
Date: 30/05/2017

Train like I do - /body-design-tool?utm_source=youtube&utm_medium=social&utm_campaign=Raw%20Legs%20Workout%20-%20description&utm_term=description&utm_content=Raw%20Legs%20Workout%20-%20description

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Today we will be going through a leg workout using nothing but a bench for equipment! Pay attention to how I perform each exercise and how I structure the workout so that you can get the best results possible. Let's get started!

First exercise on the list is bench pistol squats. When we come down to the bottom position it is okay to slightly rest your foot on the ground to help stabilize you in that position and ensure that you are using good form. From here explode up as fast as possible.

After this we will go into bench broad jumps. Don't have too wide of a foot placement, keep them close together about shoulder width apart. From here we are simply jumping out as far as possible.

Next exercise is lateral hip extensions. Lay down on the ground and put the heels of your feet up on the bench, forming about a 90 degree angle with your legs. Fully extend your hips up by contracting the glutes. Bring out one foot to the left/right as far as possible and then bring the other leg to it while fully extended. The key here is to squeeze your glutes as hard as you can to get the best contraction.

Stay on the ground and perform alternating single leg hip extensions. Fully extend the hips and switch back and forth between each leg while staying in that top position. After this is complete we will finish it off with explosive hip thrusters. 

Next movement is an advanced bench pistol squat. Go to the side of the bench so you have something to grab on to. We are going into a full pistol squat but using the bench for assistance to help reinsure good form.

Here is the actual workout I want you to perform:

Superset #1 (3 sets, 1 minute rest between each set)

- 10 chair broad jumps
- 8 lateral hip extensions
- 12 hip extensions

Superset #2 (3 sets, 2 minutes rest between each set)

- 8 advanced bench pistol squats
- 10 alternating single leg hip extensions
- 8 explosive step ups

Superset #3 (4 sets, 3 minutes rest between each set)

- 10 single leg bench squats
- 3 multi plane RDLs
- 7 squat drops

Burnout: 1 set

- 1 minute high knees

This is just one out of many leg workouts that I have designed from my programs. If you are ready to transform your physique, go here - /body-design-tool?utm_source=youtube&utm_medium=social&utm_campaign=Raw%20Legs%20Workout%20-%20description&utm_term=description&utm_content=Raw%20Legs%20Workout%20-%20description

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About Brendan Meyers:
Hey there! My name is Brendan Meyers, B.S. Exercise Physiology... owner of CalAesthetics, Body Transformation Blueprint, Creative Fitness Academy, and The CreateU Agency. My YouTube career started in early 2012 and I have been transforming lives ever since! From Collegiate football to the owner of multiple online businesses... welcome to my hustle!

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The "No More Weights" LEG WORKOUT! - Build STRENGTH | Brendan Meyers
https://www.youtube.com/watch?v=3Q4JZMiXTI0

Brendan Meyers
https://www.youtube.com/user/leftyjrpro