Monday, June 14, 2010

"Super Legs" complex


This routine comes from Vern Gambetta a great strength coach. He is the one who named this complex "Super Legs " and later JC Santana made this popular under the name " Leg Cranks".
Start of by doing the rep range on the far left and then make your goal the highest number on right. Meaning start with 20 reps for the squats........and your goal should be 24. If you can do 3 rounds of 24/24/24/12 then you kick ass!

20-24 reps bodyweight squats ( go fast ! )
SUPER SET
20-24 reps alternating lunges or reverse lunges ( go fast ! )
SUPER SET
20-24 reps alternating split squat jumps
SUPER SET
10-12 reps squat jumps or box jumps ( as high as possible )


5 comments:

  1. DAMN U GOT SOME FKING HOT LEGS!

    ADD ME:mark_boy_@hotmail.nl

    IT'S MY HOTMAIL :D

    ReplyDelete
    Replies
    1. I like how you kept your upper feminine looking (not bulky),and muscular bottom half. Your definitely smoking hot. Keep up the good work. Thanks for sharing. kenl813@live.com

      Delete
  2. i like how her legs bend the gap in the wardrobe aswell... not edited atall

    ReplyDelete
  3. you're sexy. not just your legs but your whole body.

    ReplyDelete
  4. I want to contact you. please comment your email

    ReplyDelete