45 Min DROPSET Leg Day Strength Workout with Weights | Build Muscle at Home | FORGE - Day 21
Welcome to DAY 21 of the FORGE Program! š„ Today we are hitting lower body with glute and leg focused dropsets designed to push strength, endurance, and control. In this workout weāll use a dropset structure where the weight decreases while the working time increases. This allows you to push heavy strength early, then extend time under tension with lighter loads to fully fatigue the muscles. Expect serious work for the glutes, quads, hamstrings, and calves while building strength and muscular endurance. š Become an ELITE Member to unlock bonus classes š š Ā Ā Ā /Ā @grapefittĀ Ā š„ Save the full FORGE Program Playlist here: Ā Ā Ā ā¢Ā FORGEĀ |Ā 8Ā WeekĀ StrengthĀ TrainingĀ ProgramĀ |...Ā Ā āļø Day 20: Ā Ā Ā ā¢Ā 45Ā MinĀ DROPSETĀ UpperĀ BodyĀ StrengthĀ Workout...Ā Ā ā¶ļø Day 22: Ā Ā Ā ā¢Ā 45Ā MinĀ ULTIMATEĀ UpperĀ BodyĀ +Ā AbsĀ WorkoutĀ w...Ā Ā ____________________________________ WORKOUT DETAILS: šŖš¼ Equipment: Dumbbells ā±ļø Intervals: ā¢ 30s heavy ā¢ 20s rest ā¢ 45s moderate ā¢ 20s rest ā¢ 60s light š§ 45s rest between movements š Structure: Dropsets (1 round only) ā Warm up and cool down included šŗ WARM UP WORKOUT OUTLINE ā¢ Narrow squat step out ā¢ 1Ā½ rep wide RDL ā¢ Reverse lunge + 3 diagonal pushes ā¢ Reverse lunge + 3 diagonal pushes ā¢ Calf ankle drops ā¢ Wide extended glute bridges ā¢ Plie squat heel lifts ā¢ Glute bridge calf raises ā¢ Staggered squat + lateral lunge ā¢ Staggered squat + lateral lunge š» COOL DOWN ____________________________________ Don't forget to: š Like this video if you're loving the FORGE program! š¬ Comment "Day 21 Complete" to let me know you crushed it! š SUBSCRIBE and turn on notifications so you never miss a workout! š Sign up to my mailing list for program calendars and updates: http://bit.ly/45XmSbL LET'S BE FRIENDS: šø Instagram: https://www.instagram.com/grapefitt/?... š Email (Business Inquiries): [email protected] #legworkout #gluteworkout #lowerbodyworkout #dumbbellworkout #strengthtraining #homeworkout #grapefitt #forgeprogram #glutesandlegs #fitnessyoutube
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