Advanced Leg and Shoulder Workout by Mitch Blaak

Warmup: Full body flow  x 10 times

5 Pyramid sets of Barbell Squats

  • 12 reps at (60% weight of 1 rep max)
  • 10 reps at (70% weight of 1 rep max)
  • 8 reps at (80% weight of 1 rep max)
  • 10 reps at (70% weight of 1 rep max)
  • AMRAP (as many reps as possible shoot for 12+) at about (60% weight of 1 rep max)

3 rounds:

  • Kettlebell Squat to High-Pull x 10 reps
  • Dumbbell Half Kneeling Single Arm Shoulder Press x 8 reps
  • Pistol Box Squat x 6 each leg
  • Banded Crossover Lateral Raise x 10 each side

3 Round Finisher: 3 Broad Jumps w/ Reverse Bear Crawl back. Repeat 3 times for 1 round!

The Science behind Mitch’s Workout:

Why a flow warmup? This stretch is a time efficient and a full-body stretch that gets the heart rate up while it hits T-spine, lumbar, shoulders, chest, groin, hamstrings, glutes, and calves.

Why Pyramid Sets? Pyramid sets are great for breaking through plateaus. Fatiguing a muscle group through a variety of rep and weight ranges forces muscles to adapt and grow.

Why are finishers effective? Finishers are a great way to get your heart rate up as well as add in different elements. Broad jump is a plyometric exercise that helps improve leg power, acceleration, balance and even bone density. Adding in the reverse bear crawl adds an intense core and upper body workout to finish off an already grueling workout.

Want to schedule a complimentary personal training session with Mitch?