Power Stance

Currently, I am reading a book called Total Recall and it is on the life of Arnold Schwarzenegger. Within its 1200+ pages, there has been one message in particular that I have noticed. Train hard, train often, and damnit train your legs! Power resignates from the ground up which means those legs are your building blocks. He gives some specifics to leg training so you guys are in for an exceptional workout.

Back Squat: Warm up + 4 sets

- Reps are 15, 12, 10, 6

- Make sure your toes are < 8 deg. angled outwards otherwise you are missing out on some inner thigh muscle growth

Deadlift (Conventional, Sumo, or Stiff Leg): 4 sets

- Reps are 10, 10, 8, 8

Superset: Leg Extensions X Leg Curls

- 5 X 12

Calf Raises: 10 X 15

- Arnold was crazy about developing his calves!

This workout may take a little longer than you are used to but always remember that Rome wasn't built in a day. 

Ladies

Your workout will also be for the lower body, but will focus more on bodyweight movements and various jumps. 

Jump Squats: 5 X 15

Lunges: 4 X 20 (10 each leg)

Single Leg Good Mornings: 4 X 10

- Stand on one leg (completely straight) and bend out under parallel with the ground then return to upright position. You should feel it in your hamstring/glutes.

Calf Raises: 4 X 20

- Vary the angle of your feet