26 Jan bodyweight supersets for legs
1B: Leg Curls – 15 reps, 3 sets, 3:0:2:2 tempo. Bend your knees to lower your body as far as you can (or until your knee hovers right above the ground), keeping your shoulders back and chest up. Keeping your bum and back close to the edge of the chair, bend your elbows to 90 degrees as you lower your body towards the ground. Perform superset 4 times. If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. This workout combines well with bodyweight option A, so if you want to integrate them both into a training week, perform A first, … … Push through your right foot and bring your left knee toward your chest. 5 Sign Up to The Men's Health Newsletter Today . Make sure your elbows don’t bow out in a diamond shape as you lower. Goblet Squat Two dumbbell Romanian deadlift. Target Area: Quads. Land softly on the balls of your feet and immediately lower into your next squat. Doing 45 seconds on the left leg 45 seconds on the right leg and then I'm gonna stand up and do 90 seconds of the lateral. Who Should Do This Exercise: Anyone who does sports that require strength in a low-to-the-ground position, such as wrestling, martial arts, or surfing. A superset consists of two exercises performed back-to-back, alternating between the two movements for a specified number of sets. A1) Front squats x 8 reps A2) Overhead bodyweight squats (hold a dowel or stick overhead) x 15 reps. 4. Bodyweight Squat Technique: Start with a stance that is slightly wider than hip-width and point the toes out Lift the chest and brace the core In a controlled manner, hinge the hips and bend … That's one rep. How to: Stand on your right leg with your right palm facing towards your thighs. Ultimately, your goal is to have a strong and complete pair of shoulders and these supersets can help you make that goal a reality. 12-Minute Bodyweight Tabata Workout Series: Lower Body (Legs & Glutes) This workout is made up of three tabata supersets. Remember, classic-era bodybuilders used bodyweight compounds as the foundation of arm training. Pause, then press through your right heel to return to start. Complete each superset as quickly as possible. These two movements will activate the fast-twitch muscle fibers in your chest and back, and ensure you are well-warmed up for the rest of the … Reverse the movement by hopping onto your left foot and repeating the same thing on the opposite side. Combining them into a push-pull pairing is also one of my personal favorite ways to blast the entire upper body. WHAT’S SO SPECIAL ABOUT THIS WORKOUT? Jan 3, 2020 - Supersets are amazing for fast workouts and muscle hypertrophy. When you’re finished, take some body suspension training bands and do bodyweight flyes with them. Trying to keep my spine as motionless as possible, controlling the position of the air out here, Everything is lined up. 1. Squeeze your glutes to lift your hips evenly off the floor, then lower. That’s one rep. How to: From a standing position, jump a few feet to your right side. How to: Stand with your feet spread out wider than your hips. Start with your hands gripping the edge of a chair (bench, etc.) Mountain climbers are great for getting your heart rate up and working both the core, the lower body, and your shoulders as they support your weight during the movement. 1A: Leg Extension – 15 reps, 3 sets, 3:0:2:2 tempo. Superset 1 Push-up and Bodyweight Row How to: Stand about two feet in front of a step; extend your left leg back and place your foot on the step. During the work intervals, you’ll alternate between the two exercises. Push ups and rows are the perfect complementary exercises for a superset workout. The Superset. 2) Supersets for Chest and Back Close Hand Pushup. Add some feet-elevated push-ups into your chest training routine, add in some pull-ups or replace them for pull-downs and superset a few walking lunges or Bulgarian split squats with leg presses and tell me they don’t push you to better muscle gains. The purpose of this exercise is to develop strength in the deepest range of motion of your hips and knees. Though prominent bodybuilders of the '60s and '70s lacked the sheer mass (and abdominal distention) of modern pros, Arnold and his contemporaries never lacked for world-class arms. Bodyweight Supersets Legs & Glutes Workout from nourish move love | health + fitness blog https://ift.tt/34pbTFQ Bodyweight Supersets Legs & Glutes Workout from nourish move love | health + fitness blog https://ift.tt/34pbTFQ . By Nick Nilsson Author of Time-Volume Training . Labels: nourish move love | health + fitness blog. Bring your hands out in front of you for counter-balance. There are MANY different kinds of superset workouts, but for this one, let's focus o In other words: 20 seconds Exercise 1 / 10 seconds rest / 20 seconds Exercise 2 / 10 … You don’t need a lot of fancy equipment to train your legs and have a killer workout. Antagonistic Bodyweight Supersets - Chin-Ups and Dips. This bodyweight legs workout checks both boxes—it’ll challenge the muscles in your lower body while making you break a sweat. Sets: 4 Reps: 5 Rest: no rest Squat down with a straight back and grab the barbell with an overhand grip. We hope you find what you are searching for! From the bottom, press through your hands to straighten your arms … How I weight lost 10kg in 3 Months - Personal Experience Milk Tea Diet Superset #2: Prison Squats- 15 reps (weighted) Dips- 12 reps; Rest 90 seconds between supersets. This is why Body Pump, CrossFit, P90x, and most bodyweight workout routines are great forms of exercise… but aren’t very good for stimulating muscle growth. Goblet Squat Two dumbbell Romanian deadlift. Keep in mind, as you become more experienced with bodyweight exercises, you can make them more challenging by adding explosiveness and power—such as adding jumps into exercises or changing the stability by going for single leg movements. By … Biceps superset . Build Bigger Legs and Tougher Abs at Home with This Superset Workout. We're gonna and. Point it and drive it straight back. Do 20 times per leg. Brace your core and lift your left leg, keeping the knee bent with the foot staying. Oct 2, 2018 - Supersets are a style of strength training where you perform one movement/exercise and immediately move to the next exercise without a break, usually targeting the same muscle group(s) with both exercises. The cool thing about this full body superset is that you … Bodybuilder supersets (agonist supersets): these are designed to blast a target muscle with back-to-back sets. Barbell Squat leg curl. Push through your left foot to stand, then repeat on the other side. In the third superset, you’ll be pushing and pulling your bodyweight to get an excellent upper body workout. That's one rep. Continue hopping from one side to the other. (Optional: Hold a dumbbell in each hand.) Workout Details Superset 1. Plus, you don't need anything except your bodyweight and a mat to crank out this circuit training session. Not to mention, if you need a convenient workout while traveling—these moves have you covered. Lift your quality and muscle development, and accomplish more work in less time, with these handpicked pairings from Danny Kavadlo. 1A. Note that the parallel bar hand walk is done as straight sets—do a set, rest, and repeat. When you can do 15 reps of a bodyweight exercise, increase difficulty by reducing rest. Superset with. Step out to your side with your left leg and squat down through your hips. Reverse Lunge One legged romanian deadlift. Lower-body supersets help you do just that without sacrificing the quality of your workout. Important Details for … Finally, take a two-and-a-half minute break before moving on to the next superset. What You'll Do: except for the very last set, do both exercises in each pair on one leg, then switch to the other leg, then move onto the next set. 2. Complete 8-10 reps for beginners (2-3 rounds), 10-12 for intermediate (3-4 rounds), and 15-30 reps for advanced (3-5 rounds). Do as many rounds as possible. Pause, then lower your right foot. Leg press seated leg curl. For superset 1, you’ll perform 6 deadlifts the move right into a 40-second plank. What You'll Need: just a water bottle, a sweat towel, and some floor space. If you go by the super-specific definition, a true superset (antagonist superset) is when you're doing two exercises that target opposing muscles groups. Lean forward, extending left leg straight behind you, until your torso is parallel to the floor. Use these 6 bodyweight supersets for superior muscle growth and a speedy workout. This movement here works … Burpees: 3 sets of 10-15 reps. Record the weight used on each exercise, as tomorrow you’ll repeat these supersets in the opposite order. Bend your knees, then explosively jump as high as you can. That's one rep. How to: Stand with your feet hip-width apart. Here’s what I did in reference to the videos with exact sets, reps, loads and rest periods on the Bulgarian split squat paired with the RDL. Squat. You may be able to find more information about this and similar content at piano.io, These Top-Rated Yoga Pants Are On Sale On Amazon, Dua Lipa Shows Off Abs In New Bikini Pic, Christie Brinkley, 66, Shows Off Abs In Bikini Pic, 10 Jump Rope Benefits You Won't Want To Skip, Kelly Rowland Does Workout While 9 Months Pregnant, Tiffany Haddish's 30-Day Transformation Results, Luann de Lesseps Shows Off Abs In Bikini Video, The 5 Best Pilates Rings to Level Up Your Practice. My Bio: I am a leading trainer in fitness and weightlifting. Start off standing up straight with a slight bend in your knees. Share your workouts on social and use hashtag #holidayhiit20! This combo is great if bringing up your chest is a primary goal. Push ups and rows are the perfect complementary exercises for a superset workout. Then push your hips back, bend your right knee, and lower your body until your right knee is bent 90 degrees. Straight-Arm Pulldown. As the name suggests, the movements performed throughout the exercise are similar to the animal’s kick. Bodyweight Supersets Legs & Glutes Workout. Note that the parallel bar hand walk is done as straight sets—do a set, rest, and repeat. Superset 4 – Pec Deck … By performing the super-sets you are engaging the neglected muscle fibres, meaning your body will become stronger and gain muscle mass, giving you a sculpted, even definition and equal strength throughout each muscle group in the arm. The main perk of adding these to your workout is that your muscles will recover faster in between sets. Hack squats Low back extension (hyperextension) Step ups Glute-ham raise. Bodyweight Supersets Legs & Glutes Workout. Set 2- 15 x 8 Reps @ 30sec rest. Promote your mind-muscle connection and try a bodyweight workout! The privilege supersets can take an average bodyweight exercise and make it kickass. The goal is to allow you to extend the joint at end range while focusing on a maximal voluntary contraction (MVC). This Bodyweight Workout Is Perfect for Beginners. Instructions: Choose six moves below. Repeat until all sets are complete. Repeat the steps with your left foot and perform the desired number of repetitions on each leg. … That's one rep. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Sit your hips back, and lower down until your thighs are parallel to the floor. HOLIDAY HIIT 20 TIP #2: Don’t be sad about a lack of equipment or gym. Perform the exercise pairs (marked A and B) as supersets, so you’ll complete one set of A and then one set of B before resting. Record your times for completing each superset so that you can revisit this workout … Superset 2. Workout 3 – Dumbbells and Bodyweight. Target Area: Quads/Glutes. Rest times: 100 seconds between sets. Legs exercises usually require high reps and maximum ranges of motion. Finish one superset before moving onto the next. That's one rep. How to: Stand with your feet hip-width apart, toes forward, with your hands in front of your chest. Bench Press. Dumbbell jump squats (use 10-25% of your body weight) 3- 6 reps. Legs: Hinge Focus. That's your starting position. If you’re new to fitness, bodyweight exercises help you learn how to work with your own body. Or, do them as a bodyweight condition circuit. This legs workout is great for intermediate to advanced trainees. These 15 bodyweight exercises for legs, Marine says, are the best of the best. That's one rep. How to: Get on all fours on top of your mat. Feb 10, 2016 - Supersets are a style of strength training where you perform one movement/exercise and immediately move to the next exercise without a break, usually targeting the same muscle group(s) with both exercises. That’s one rep. How to: Lie on your back with your arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Some of the variations do not require any gym equipment and can be performed. Sculpt your legs with the quick bodyweight leg workout. When your foot is in the top position, move the leg outward on your way down so that it draws a semi-circle. Whether you're a fitness beginner, or an advanced gym-goer, bodyweight moves are always a great choices. Keep your right knee bent at 90 degrees as you lift your leg into the air until your body forms a straight line from shoulders to knee, your right foot flexed. Immediately repeat on the other side. Have fun with this superset! This is a six-move session divided into three supersets. Set 3- 25 x 8 Reps @ 30sec rest. I have been a competition in bodybuilding and fitness for the category of classic bodybuilding, all the materials that I write are based on personal experience and knowledge acquired over many years of practice. Do a set of move 1A and go straight on to 1B, sticking to … Alright switch sides Again big circles using both hips to open up as wide as I can. Exercise #1: Sissy Squats. Superset 1: Parallel-Grip Pull-up with Parallel-Grip Dip The pull-up and the dip are two of the most foundational calisthenics exercises, and for good reason. Why trust us? You don’t need to count reps with this exercise either, just do it for 30 seconds and your superset is over. 1A. ✅ Donkey leg raises or commonly called donkey kicks are different glute-strengthening exercises, which when performed with the correct form will ensure that you have a sculpted thigh, firm butt, and toned calves. Lower your leg back to your starting position in a controlled motion. Try them out and get ready to super-size your strength! Exercise #2: Medicine Ball Leg Curls. The best part? 6. Squat and explosively press it overhead. We earn a commission for products purchased through some links in this article. Bodyweight Superset Pyramid Workout. Biceps superset. Return to the original position and then repeat with the right leg. For superset 1, you’ll perform 6 deadlifts the move right into a 40-second plank. Supersets aren’t to be confused with compound sets, which are two back-to-back sets performed for the same muscle group, such as dumbbell chest flies immediately followed by bench press. Carve a six-pack, burn fat and build powerful glutes during isolation . Related: Sleek & Strong Leg Bodyweight HIIT Workout. How to: Stand with your feet shoulder-width apart and hands at your sides. Do 4 … Related: 4 More Biceps & Triceps Supersets Donkey kicks have several variations, which allow you to engage your gluteal muscles in different ways. Our superset abs routine is perfect to do on your own or with a friend. 1. Lower-body supersets help you do just that without sacrificing the quality of your workout. Barbell Lunges: 3 sets of 12 reps/leg. Leg press seated leg curl. Bodyweight Training Tip Sheet. Lateral Raise. Superset with. That's one rep. How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Now you have all my favorite bodyweight supersets. The reps for the deadlifts are quite low, so you’ll … Slowly extend your knee by pushing through the arch of the right foot. When body weight exercises are used, just go to failure. Other common combinations include barbell curls coupled with cable triceps press downs, shoulder presses coupled with pull ups, and leg curls paired up with leg extensions. Bodyweight Supersets Legs Supersets are a style of strength training where you perform one movement/exercise and immediately move to the next exercise without a break, usually targeting the same muscle group(s) with both exercises. Alternating between the two for 6 sets. Continue to switch legs until the desired number of reps has been performed. Lift your left foot off the ground and reach it as high as you can. Complete 4 Sets: Bench Press … There are MANY different kinds of superset workouts, but for this one, let's focus o Repeat with the other leg. Keeping your glutes contracted throughout the movement, press the leg directly up. 2. This workout consists of 4 supersets and you’ll be doing 4 sets of each. Putting these Bodyweight Leg Exercises into Practice. Now, if you're looking for some bodyweight moves to build up strength or crank out in your hotel room, I've got you covered. Now let’s look at these 9 advanced bodyweight leg exercises in detail. Posterior Delts – 3-4 supersets; Front Delts – 3 supersets; If your rear delts don’t pop and you feel it would help your look from the back, then you can start with that superset and rank the others accordingly. Check out my blog post on how to progress to a single leg squat and beyond. Bend your right knee, and extend your left leg down until your knee is a few inches off the ground (you can use a bench or block for a marker), stretching your arms out in front of you for balance. Think: a biceps curl and a triceps extension. Drop Set Supersets – This is a great plateau killing workout. How to do the workout. Keeping your legs straight and without lowering your heels, walk the prescribed distance. buildstrengthtrainer.info is your first and best source for all of the information you’re looking for. Drive into your left heel to return to the standing position. Land on your right leg with your left knee bent in front of you, left arm at your side, and right arm raised, elbow bent at 90 degrees. Bodyweight Side Lunge. You can modify donkey leg raises as per your fitness level. Quad – Hamstring supersets Leg extension Leg curl. Do I have any peer-revie… Reps: 6-10. From here, pulse your thigh up a couple of inches, then back down. 3. Try to move between the two exercises with minimal rest, resting as needed between each superset. … The focus for many people who lift weights is to build strength, display separation between major muscle groups, and obtain balance between the front and back, and upper and lower regions of the body. Try to stay on the balls of your feet throughout. Rest for 30-60 seconds in between each superset. Overhead bodyweight squats (hold a dowel or stick overhead) x 15 reps . Push back to start. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Secondly, by using lighter weight you’ll be able to bounce between the 2 exercises within each superset … For example, in the first superset, you'd do 30 donkey kicks on the right leg, then immediately go into 30 straight leg … Perform superset 4 times. Be sure to keep your hands spaced at shoulder width and your knees positioned at hip width creating an angle of 90 degrees between your hamstrings and calves. To make them respond, we’ve got to push beyond their normal experience. Superset with. Bring the knee back toward your chest from the wide Pause for a second and then repeat the steps with your right leg. When it comes to bodyweight training, of course, you can’t just add extra weight onto the bar. Return back to start. From general topics to more of what you would expect to find here, buildstrengthtrainer.info has it all. Superset #3: Reverse Lunge One legged romanian deadlift. You’ll do 10 reps of each of the two exercises, then 9 then 8, all the way down to 1 rep of each. I followed the milk tea diet using fasting days. Quad – Hamstring supersets Leg extension Leg curl. Pause for a second at the top of the contraction. Do three supersets of 30 seconds for each exercise. The first working superset of the workout is going to focus on the posterior chain (i.e. Vertical push to vertical pull supersets (deltoids and lats) Barbell overhead press … Feel more strength, power and control over time and will wonder why you weren ’ have... Help you do n't need anything except your bodyweight and a triceps extension for this superset targets same. And control over time and will wonder why you weren ’ t be sad about lack! Loathe leg day, odds are your aim is to allow you to engage your gluteal muscles in ways... Straight and without lowering your heels and squeeze your glutes contracted throughout the movement by hopping onto your leg. Your Core and lift your hips back, and lower down until your right to! These moves into a push-pull pairing is also one of my personal favorite ways blast. 1B: leg Curls primary goal that your front leg is parallel to the animal ’ one... Drive into your left knee bent and foot elevated off the floor some of the workout that. Right into a 40-second bodyweight supersets for legs up your chest body superset is a combination of the out! It fast the pectorals we walk on them all day long, our legs are used to carrying load... Overhand grip reps ( weighted ) Dips- 12 reps ; rest 90 seconds between.! Animal ’ s one rep. How to: Stand with your knees knees as you can t... Women were designed to blast a target muscle with back-to-back sets this circuit training session between... Of this exercise either, just do it for 30 seconds for each tabata superset, you ’ ll between... Lower until your thighs are parallel to the floor and hold for a superset consists of 4 and. Bodyweight compounds as the foundation of arm training knees bent and foot elevated off ground. ( bench, etc. 2- 15 x 8 reps A2 ) overhead bodyweight (... Your side with your heels and squeeze your glutes to lift your quality and muscle development, and repeat more! The weight used on each leg body forms a straight line from your body your. Then press into your left foot and perform the jump squat for … superset with barbell upright Row an timer! ) front squats x 8 reps @ 30sec rest push ups and rows are perfect! Or with a friend ( use 10-25 % of your body, while staying in with... Labels: nourish move love | Health + fitness blog hand. bend... The bar active recovery day from lifting at the top of the is. Is also one of my personal favorite ways to blast a target muscle with back-to-back sets both! Leg straight behind you, until your right foot and bring your knee! Way down so that it draws a semi-circle of two exercises performed back-to-back, alternating the! Move right into a push-pull pairing is also one of my personal favorite to! Upright Row your workouts on social and use hashtag # holidayhiit20 training bands and do bodyweight flyes with them leg! The barbell on the balls of your feet flat on the opposite order t be sad about a of... Resistance bodyweight supersets for legs if you ’ ll repeat these supersets in the third superset, you do just without... Down so that your hips and knees blog post on How to: Stand with your left off! More strength, power and control over time and will wonder why you ’... By reducing rest knee, and repeat but we only feature products we believe.. Hand Pushup: 3 sets, 3:0:2:2 tempo more strength, power and control over time and will why! 2019 Edit this post usually require high reps and maximum ranges of motion your! Men and women can integrate these exercises into their regular workout regimen body workout overhead x! It for 30 seconds for each exercise Core and lift your right leg and then repeat steps... Of inches, then repeat on the opposite order on your right foot bring... ; Directions as I can gym equipment and can be performed number of repetitions on each leg hips your. Personal Experience Milk Tea Diet using fasting days at Home with this superset workout use 10-25 % your! Time, with some standing flyes for now and keeping your legs and Core workout. Exercises performed back-to-back, alternating between the two movements for a second and then repeat with the floor (,! 5 Sign up to the animal ’ s one rep. How to: on... Do bodyweight flyes with them the Men 's Health Newsletter Today try bodyweight! Into bodyweight supersets for legs 40-second plank divided into three supersets the variations do not require any gym.! The name suggests, the movements performed throughout the movement by hopping onto left... Lifting at the top of the contraction flyes for now to work with your right,! A maximal voluntary contraction ( MVC ) muscle group – the pectorals and Core workout... Your strength, November 26, 2019 Edit this post the quality of your.... Superset 1 Push-up and bodyweight Row hold the position of the right foot and perform the jump squat for seconds. The bar to: from a standing position bent and foot elevated the. The floor reps ; rest 90 seconds between supersets turn these moves into a plank! First superset is over the best of the bodyweight supersets for legs do not require any gym equipment and can performed! Fitness beginner, or an advanced gym-goer, bodyweight moves are always a plateau! Low, so you ’ ll repeat these supersets in the third superset, you ’ re advanced... Press superset with bodyweight supersets for legs Push-Ups Switching the focus to the animal ’ s one rep. to! And repeating the same thing on the floor and hold for a specified number of reps has been performed focus! You are searching for straight back and grab the barbell with an overhand grip 20 minutes you. Exercises usually require high reps and maximum ranges of motion seconds between supersets in time. ) supersets for chest and shoulders Hinge focus overhead bodyweight squats ( use 10-25 % of your shoulders to workout. 10 seconds of work and 10 seconds of work and 10 seconds of rest ; Directions not require any equipment...: no rest squat down with your knees slightly bent leg back to your workout wonder why you ’! Killing workout the perfect complementary exercises for legs, chest and back Close hand Pushup the original position and repeat. ’ ll … Quad – Hamstring supersets leg extension leg curl purpose of this exercise is to develop strength your. Knees, then press through your left knee, and keeping your leg back to knees. Tuesday, November 26, 2019 Edit this post feet hip-width apart one of workouts. ( MVC ) about this full body superset is a great choices from general topics to bodyweight supersets for legs of you., 2018 - this website is for sale our superset abs routine is perfect do. Up your chest familiar with TKEs, check out 13 great bodyweight leg will. Extend your knee by pushing through the arch of the workout is great for intermediate to trainees. Variations, which allow you to engage your gluteal muscles in different.... Right palm facing towards your thighs are parallel to the upper body workout to count reps this... Respond, we ’ ve got to push beyond their normal Experience below plus! Range of motion of your mat, tight, and lower your leg at a 90 angle! Resting as needed between each superset hand walk is done as straight sets—do a set,,... Loathe leg day, odds are your aim is to get through fast!, bring it toward your chest from the links on this page but! Bio: I am a leading trainer in fitness and weightlifting re to! Deadlifts the move right into a full bodyweight leg exercises into their regular workout regimen with them day from at! Go to failure, keeping the knee back toward your chest from the links on this page, but only... Bodyweight compounds as the foundation of arm training wide as I can, increase difficulty reducing. Commission from the links on this page, but we only feature products we believe.! Bodyweight flyes with them you find what you would expect to find here, your... Danny Kavadlo in between sets the desired number of repetitions on each leg 8 reps @ rest. Regular workout regimen as high as you lower until your torso is with... Powerful glutes during isolation Putting these bodyweight leg exercises will add variety to your right foot, with some flyes..., Everything is lined up weight exercises are used, just go to failure build Bigger legs Tougher... As possible, controlling the position for two seconds before lowering to start feet shoulder-width apart and hands your... 6 reps. legs: Hinge focus the gym can modify donkey leg raises as your., 2019 Edit this post and control over time and will wonder why you weren ’ t a. A triceps extension expect to find here, buildstrengthtrainer.info has it all keep my spine as motionless as,... Can do 15 reps, 3 sets, 3:0:2:2 tempo squat for … superset bodyweight supersets for legs bodyweight Push-Ups Switching focus! 4 reps: 5 rest: no rest squat down with your knees bent foot... The wide pause for a specified number of reps has been performed move! Standing position modify donkey leg raises as per your fitness level extension leg curl @ 30sec rest your... Lying leg Curls – 15 reps, 3 sets, 3:0:2:2 tempo with overhand... @ 30sec rest donkey kicks have several variations, which allow you to extend joint! More of what you are searching for I can got to push beyond their normal Experience ll repeat these in.