Leg Circuit

I posted something like this a while ago, with Shaf doing a leg matrix. This idea of a matrix or giant set of exercises to hit a variety of muscle fibres has been kicking around a bit recently.

Alwyn Cosgrove has a leg matrix of:

• 24 squats
• 24 lunges (alternating on every rep for 12 each side)
• 24 jump lunges (exploding up and switching legs mid-air for 12 each side)
• 24 jump squats (squat all the way down, jump up as high as you can)

...to be done in under 90 seconds

Vern Gambetta prescribes a circuit of :

• Bodyweight Squat x 20 (Break Parallel)
• Bodyweight Lunge x 20 (Lunge as long as leg length)
• Bodyweight step-up x 20 (Touch head at full extension)
• Jump Squat x 10

Bryce Lane's B circuits are a similar approach.

Gambetta has recently proposed what he calls the Spectrum Squat™ Workout:

• Isometric Squat – Hold 30 seconds
• Sandbag Squat (25 – 30 % Bodyweight) – 6 reps
• Unloaded Fast Bodyweight Squat (1 rep per second) – 6 reps
• Unloaded Jump Squats – 8 reps

The idea behind this workout is to move across the spectrum of muscle actions and to take advantage of the size principle of muscle fiber recruitment to target the fast twitch muscle fibers. The spectrum of muscle actions is as follows: Isometric>>>>Resisted>>>>Dynamic>>>> Ballistic.

I'm aiming to try this circuit in my workouts soon, maybe doing a kettlebell goblet squat for the second move.