21-Rep Booty Builder

Sculpt and Burn

Imitation is one of the most sincere forms of flattery. I got this leg workout from one of the best strength coaches in the nation, Ben Bruno. I first started following Ben back in 2011 because he had such cool and tough-as-hell workouts. This leg workout that he or somebody else came up with is exactly that. It’s cool to do and tough as hell!

So what is this workout?

You’ve heard of 21s right? I’m not talking about the card game; I’m talking about lifting.

It works like this— you will do seven, seven and seven reps of three different exercises (21 reps).

Get it?

Here’s how you do it

Get a landmine out. You can use an actual landmine piece of equipment or just bust out a plate, put the barbell into the whole of the plate and you’re good to go.

Use a fair amount of weight— something that you can rep out 20 squats with.

7 reps of landmine front squats: Hold the bell right at your sternum, keep your chest up and squat down for 7 good reps. Immediately move onto the next move.

7 reps of landmine RDLs: Drop the bar down to the ground and reset your feet so they are a little bit closer together. Keep your arms straight and chest up and nail the hamstrings with the RDLs.

NO REST! Move Right Into

7 reps of sumo deadlifts: Not much changes here with position, but your legs should already be on fire from the previous 14 reps. The main difference between this and the RDL is that you will bend your knees more.

Boom! There’s 21 reps that kick your butt!

Wait! You are not done yet.

Rest for one minute (that’s it!) and repeat this for five rounds!

Yeah, you are going to be burning around set #3.

Enjoy the gains!

Chase It!

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.

Website: benboudro.com/
Instagram: @benboudro
Twitter: @benboudro
Facebook: /xcelerationfitness
YouTube: @benboudro

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