You probably want your leg-training sessions to be over with as quickly as possible. In this no-frills workout, the exercises go from most demanding on your nervous system to least, enhancing your power and leg strength before torching your quads with a classic squat.
1) Medicine ball squat jump
Sets: 5, Reps: 3
Hold a heavy medicine ball with both hands and stand with feet at shoulder-width. Squat down until your thighs are parallel to the floor, then jump up.
2) High-box stepup
Sets: 3, Reps: 6
Stand at a box or step that puts your left thigh above hip-level. Hold dumbbells and drive your heel into the box to step up. Let the other leg hang.
3) Front squat
Sets: 2, Reps: 8
Start with the barbell on the supports of a power rack at shoulder height. Grab the bar overhand and raise your elbows—the bar will rest on your fingers. Squat low.
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