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BIG KAHUNA WORKOUT - WEEK 1 - DAY 4 LEG DAY!

4 week workout 4 week workout plan big kahuna big kahuna workout kahuna strength kahuna strong power of an island workout workout routine

BIG KAHUNA WORKOUT WEEK 1 DAY 4- LEG DAY!

You can't get big or build real world mass with out working the largest muscle group of your body - LEGS

Most people hate or even avoid training legs due to the delayed on-set muscle soreness that comes with it. However we'll include some notes that can help reduce your muscle soreness - not eliminate it but drastically reduce it.

EXERCISE

Sets REPS REST
Straight Leg Deadlift 4 8-12 60 seconds
Front Squat 3 6-8 60 seconds
Squat* 5* 5* 2 minutes

21's Squat- after last set on 5x5

immediately strip weight by 60% and do 21 reps

1 21 no rest
Dumbbell Lunge 3 10/per leg 60 seconds
BB Calf Raise - toes on plates 5 10 30 seconds
BB Calf Raise - feet flat on floor 1 21 no rest
21's Squat - YEP these again  1 21 DONE!
Quad and Hamstring Stretch 1 1 minute each
10 Minute Walk/cool down sipping water

 

*5x5 increase weight for the first 3 sets and stay with heaviest weight possible for the last 2 sets

21's - don't rush through this- use good form and enjoy the burn.

The stretching and walking afterwards will aid in recovery, however I suggest using a foam roller or even a rolling pin to help flush out lactic acid that has built up. Later that night go for a 20 minute walk and drink a protein shake immediately before bed.

 

Any questions or comments feel free to reach out to us on facebook 

Kahuna Strength - The Power of An Island

 



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