Regrann from @ellaifbbpronewphysiquelook - As promised about Russian Step Ups One of my favorite finishers for legs is the Russian Step Up. Not only will it totally smoke your quadriceps, but your glutes as well! Step 1: With a barbell on your back or a pair of dumbbells balanced on your shoulders, place your weaker leg on a solid platform. Step 2: With the foot on the platform, drive the whole foot into it, as if trying to break through it. This will allow you to push yourself fast off the ground. The foot on the ground should not help you get off the ground.Keep your active leg kind of soft when you landing . The only leg that drives you up is leg on box by contracting your glute/quad Step 3: Lift yourself up until the leg on the platform is 95% straight. Prevent locking out the leg, in order to keep tension on your quadriceps. Step 4: As you approach a standing position on the platform, bend the knee of the non-working leg and drive it upward as if trying to hit someone in the face J The faster you drive the knee upward, the more powerful the contraction of the quadricep/glute of the working leg. Step 5: Lower yourself under control, keeping the knee of the working leg in line with the toes. Depending on your leg strength and flexibility, you might need to start with a low box. The highest you can go with a box, is when your quadriceps is parallel to the ground when the foot is on the platform. If performing as a Finisher, perform 12-25 reps per leg, alternating. Don’t cry 🤣😁 _______________________________________________In my recent workout where I had 12 exercises Step up was #9 for that moment my legs was faken screaming .. but it’s the only one way to do your leg routine and the best to do it like I mention as a finisher . Here is my triple set : C1.Leg press 15 reps, tempo 3010 rest 30 sec C2. Russian step up 12-15 reps ,tempo as fast as you can Rest 30 sec C3.Heel elevated DB Cyclist Squat ( or negative squats )15-20 reps ,tempo AS FAST AS POSSIBLE Rest 90 sec Repeat 4 sets #myprep #myworkouts #sharing #tips #legs #letsgrowlegstogether #quads #stronglegs #prep #ellasphysique #ifbb #olympia - #regrann
