Focusing on your tempo can be one of the most effective tools for workouts, especially if you don’t have a ton of equipment handy to vary up your reps. In this lower body routine from trainer Jeremy Scott, creator of the Men’s Health Action Hero Jacked fitness series, you’ll work deliberately through every portion of each exercise to increase your muscles’ total time under tension—and through that, the effect you can have on their stimulus to grow.
For this routine, you can use what you’ve got. While Scott performs these exercises with dumbbells, he explains that you can also take it on with your bodyweight or whatever you have lying around the house (suitcase, golden retriever, etc.) as resistance. And, if you don’t have a bench at home, a sturdy chair, ottoman, or couch works perfectly.
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🌴 1 Day Left to Register for our Online #47daytransformation Coaching Program ☀️ LINK IN BIO ~ Now for today’s Slow Control Lower Body Session 💦 3 Moves ~ Bodyweight can work DB’s are ideal but anything you can use to mimic some weight helps (detergent, water jugs, packed suit case, a small child) Here is the setup: 1 minute of work 30 seconds of rest for all patterns. Bulgarian Split Squat – R Bulgarian Split Squat – L Deadlifts Elevated Glute Bridge That’s one ☝️ cycle ~ complete 4 total cycles to light up those wheels. Note 📝: you can use a chair or couch if you don’t have bench access. Enjoy 😉 and tag 🏷 me at #jeremyscottfitness if you give this 3 move lower body session a shot. #transformation #menshealth #workoutmotivation #fitnessmotivation #fitness #workout #workouts #fit #fitfam #personaltrainer #onlinecoach #onlinecoaching #legworkout #legday #fridayvibes #fitnesschallenge #workoutchallenge
First, you’ll perform one minute of slow, controlled Bulgarian split-squats with one leg elevated, rest for 30 seconds, and repeat on the other leg. Here, Scott lowers and raises over the count of three and two, respectively. Maintain a neutral spine throughout and make sure to avoid resting with your knee on the ground.
Next, repeat deadlifts for one minute. As you watch Scott work, you can see that he has some next-level hamstring mobility and goes very lower into his deadlifts. Don’t try to mirror him perfectly when you give it a shot. You’ll find your end range of motion when your hamstrings “catch,” or you feel tension in them. Your torso likely won’t reach parallel; keeping a flat back, your shoulders won’t lower past your hips.
That said, if you’re really bendy and can perform deficits without compromising your back or losing hamstring tension, you can experiment with going lower. Just make sure that you don’t overextend into a painful position. Again, stick with a three-two tempo, and rest for 30 seconds at the end of your set.
For the last minute, perform heel-elevated glute bridges with a two-two tempo. As Scott demos, you should maintain a braced core position throughout, working to keep a straight spine in the locked out position at the top. At all times, your ribs should point to your navel. If they flare at any time, you’re losing core tension. Reset.
Drive through your heels with each rep to focus on your glutes rather than quads. If you find that your feet are moving with each bridge, scoot your heels to the edge of the bench.
At the end of all three exercises, rest for 30 seconds, and repeat for up to four rounds.
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