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Daniel Ventura's Big Leg Workout

Daniel Ventura's Big Leg Workout

View Daniel Ventura's full 8-Week Body Transformation Plan

Warm Up

10 - 20 Minutes

Before you start the muscle workout it is important to warm up your body and get the blood flowing. Perform 10-20 minutes of steady-state cardio, e.g. running machine, cycling machine or the stair master.


Perform 1A to 1E one after each other without rest.

1A: Isometric Squat

1 Set / 45 Seconds  / No Rest

Keeping your legs horizontal to the ground, your head up and back straight hold for 45 seconds.

1B: Barre Squats

1 Set / 45 Seconds  / No Rest

Concentrating on the lowest portion of the squat, bounce up and down around 5 inches.

1C: Barre Squats with Jump Squats

1 Set / 45 Seconds  / No Rest

Perform 5 Barre Squats followed by 1 Squat Jump.

1D: Isometric Squat with Jump Squat

1 Set / 45 Seconds  / No Rest

Hold a 10 second isometric squat followed by squat jump.

1E: Eccentric Squat

1 Set / 45 Seconds  / No Rest

Concentrating on the eccentric portion of the squat, squat down slowly for 5 seconds then explode up.


Perform 10 reps of each exercise 2A to 2C one after each with no rest. That complete one set. Rest for 60-120 seconds, then perform 9 reps of each exercise. Keep lowering the reps by 1 each set until you have performed 10 sets.

2A: Back Squat

10 Sets / 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps  / No Rest

Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.

2B: Front Squat

10 Sets / 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps  / No Rest

Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel. Extend knees and hips until legs are straight. Return and repeat.

2C: Hack Squat

10 Sets / 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps  / 60-120 Sec Rest

Lift bar by extending hips and knees to full extension. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are close to parallel to floor and bar is behind lower leg. Repeat.




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