💥10-Minute Landmine Leg Day!

🦍🦄Want to melt fat and hammer your quads, glutes, hamstrings, calves, and adductors? Just place a barbell into a corner of a wall or landmine post and get ready for a complete lower body workout you won’t soon forget!

Landmine training is a safer, more versatile way to perform barbell training. Not only will your body deal with less joint stress, but you can access unique force vectors, angles, and planes of motion you couldn’t otherwise. Perform these moves as a circuit as outlined below or plug any of them into your next leg day for sets of 8-15 reps, the sweet spot for fat loss and muscle gain.

📝Perform each move for 40 seconds with 20 seconds of rest between moves:

1. Ipsilateral Push-Back Split Squat- Left Leg 
2. Ipsilateral Push-Back Split Squat- Right Leg 
3. Contralateral 1-Leg Hip-Hinge- Left Leg
4. Contralateral 1-Leg Hip-Hinge- Right Leg
5. Contralateral 1-Arm Lateral Lunge to Balance- Left Leg, Right Arm
6. Contralateral 1-Arm Lateral Lunge to Balance- Right Leg, Left Arm
7. Lineman Squats
8. Close to Wide-Stance Hip-Hinges
9. Pulsing Goblet Squats
10. Side-to-Side Sumo Deadlift Jumps

🤯That’s 1 round. Perform a single round as a starter or finisher. Perform 2-4 rounds for a full lower body workout, resting 2-3 minutes between rounds.

🍊Though you don’t need it, I highly recommend adding the Purmotion WAR HAMMER landmine/barbell attachment shown in the video.

It will allow you to create more space and separation from the barbell and plates plus it provides better gripping and racking options. You can choose between a short and long attachment but I recommend the long for lower body training since it works really well for placing the handle on your shoulders.

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🤯Don't skip leg day, son! Do any combination of these 10 muscle moves to become QUADZILLA! The quads are most active on knee extension and hip flexion movements. So any squatting or lunging (and leg/knee raises) will target the quads. But these are my 10 favorite quad-builders that are also easy on the knees and back and great for home gym setups. MOVE 2 is shown first FYI!

1. Quad/Close-Stance Bulgarian Split Squats
2. 1-Arm Ipsilateral X-Band Bulgarian Split Squats
3. Extended Bulgarian Split Squats
4. Bandbell Bulgarian Split Squats
5. Goblet Squats (+ Double X-Band)
6. Band-Resisted Forward Lunges
7. Heels-Elevated Squats
8. Band Sissy Squats 
9. Self-Assisted Single-Leg Squats
10. Landmine WISHBONE Hack Squat (Get 10% off with coupon code: TheDailyBJ)

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📝HONORABLE MENTIONS: I also really like biking/cycling, sled pushes, backward sled walking/dragging, backward uphill walking, and leg extensions for quad development.

🧠The quads have a healthy mix of slow and fast-twitch muscle fibers so be sure to use all loads and all rep ranges for max gainz. That being said, I would set a minimum goal of 30-60 seconds of time-under-tension per set if your goal is strictly muscle gain. I even do sets of 1-2+ minutes at a time for serious pump and burn and metabolic stress. I find these protocols not only lead to more muscle gain and less joint stress, but they also bulletproof the joints and prepare your body for small doses of heavier work. It's all about longevity, baby!

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Luscious Leg Day Circuit

A post shared by BJ Gaddour (@bjgaddour) on

🔥Here's a great lower body circuit you can add to your next leg day. The 5th move is shown first FYI. Perform each move for a minute with 12 seconds of rest between moves:

1️⃣1-Leg Hip-Hinge- Left Side
2️⃣1-Leg Hip-Hinge- Right Side
3️⃣Reverse Lunge- Left Side
4️⃣Reverse Lunge- Right Side
5️⃣Drop Squats

📝That’s 1 round. Do 3-5 rounds resting 1-2 minutes between rounds. Plug whatever variations for each movement you can do based on fitness level and equipment access.

🍊In moves 1-4, I’m using the DUAL RENEGADE BARS & WISHBONE landmine/barbell attachment from PURMOTION.

In move 5, I’m using the SANDDUNE STEPPER.

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