This 4-Move Circuit Will Blast Your Legs

From Bicycling

This circuit from Marcus Filly, CrossFit Games alum and Revival Strength head coach, will absolutely destroy your quads.

“This leg day crusher combines a little bit of everything,” he says. “Double leg, single-leg, isometric, quad focused, and grunt work.”

Awesomely enough, for everything the routine has going on, it’s simple to execute: Perform 5 rounds of the following four exercises, resting for 30 seconds between exercises and 2 minutes between rounds. If that’s too much for you, you can start with fewer rounds or take bigger breaks between rounds.

1. Dumbbell Heel-Elevated Narrow-Stance Squat

8 to 10 reps

• Place your heels on a single weight plate, just a few inches apart from each other, holding a pair of dumbbells. Bend at the knees and push your butt back, lowering into a squat. Aim to lower until your thighs are parallel with the ground or you feel your lower back starting to round, which ever comes first. Slow your descent to match the 2 second tempo.

2. Dual Kettlebell Rack Wall Sit

Hold for 30 to 40 seconds

• Hold the kettlebells in a front rack position. Keep your shoulder blades squeezed and your lats tight, and work work to keep your wrists directly below your elbows.

3. Skater Squat

6 to 8 reps per leg

• Shoot your hips back and then down with each rep, keeping them as level as possible and not dumping into your standing leg. Extending a light weight in front of you (it doesn’t have to be a kettlebell) will help you counterbalance and not fall over.

4. Reverse Sled Drag

30 meters

• Filly is all over the main cues here: Keep your core firm, lats engaged, and shoulders pinned back. Choose a heavy load that demands you take your time with each step.

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