5 ACTION PACKED LEG WORKOUTS THAT ARE GUARANTEED TO … · Each of the 5 workout routines have been designed by the Co-founders of Fortitude Fitness – Kamal Mamedov and Jason Watson

5 ACTION PACKED LEG WORKOUTS THAT ARE GUARANTEED TO BUILD YOU HOT WHEELS!

© Copyright 2016 FFTOfficial | Fuel Your Fortress ™ | All Rights Reserved

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Hello Friend,

Welcome to the Fortitude Fitness ‘Hot Wheels’ Leg Assault Guide! Purchasing this

pack was the first vital step to building those wheels, which we all know are the foundations

for every functional, powerful and athletic human body.

Hot Wheels will help add variety to your workouts, ensuring that you avoid hitting

muscle building plateaus, which will prevent your body from becoming too accustomed to

your current training regime.

Each of the 5 workout routines have been designed by the Co-founders of Fortitude

Fitness – Kamal Mamedov and Jason Watson. The workouts included in Hot Wheels are

specifically tailored to target different training styles, creating an almost ‘hybrid’ style

training, allowing you to reach greater levels of all-round athleticism, sounds cool right?! So

if you’re here to acquire explosive speed, serious mass, super strength and most importantly

a functional body – you came to the right place.

We recommend you to get a simple notepad to keep a log of each training session

and cycle through the workouts each week. This will allow for maximal variation and optimal

hybrid style training!

The warm-up provided has been designed specifically to prepare your body for all 5

of the workouts and must be completed prior to every session in order to achieve the best

results and maximise human performance in your chosen training ground!

It’s time to #FuelYourFortress so get in that gym, set up some stations and start training!

All the best and good luck!

Healthy Regards,

Team Fortitude.



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Warm-Up

The Warm up provided extremely important as it will prepare the body for exercise

and maximise results. It only takes a few minutes to complete, so no excuses!

6 Minutes of low/mid intensity cardio – Bike, Cross Trainer or Rowing Machine – Try

to increase the RPM every 2 minutes.

Lower Body Static Stretches, followed by mobility exercises and self-massage

techniques

Static Stretches

- Gastrocnemius Wall Stretch

- Hamstring Stretch

- Adductor Stretch

- Quadriceps Stretch

Mobility Exercises

- Squat Ankle Mobility (Get in to a low squat and lightly lean on to the toes of one foot,

then repeat on the other, 5 leans of each foot)

- Leg Gates (As you walk around your training ground, raise one knee up, then rotate it

our laterally before bringing it down and repeating with the other leg)

- Body Weight Lunges (Walk around your training ground, perform alternating body

lunges as you do so)

Self-Massage

Self-Massage is a great way to keep your muscles in good working condition, it also helps to

prevent injury, increase recovery rates and allow optimal skeletal muscle development. If

you have access to a foam roller, consider performing the following:

- Gastrocnemius Foam Rolling

- Hamstring/Glute Foam Rolling

- Quadriceps Foam Rolling

- Adductor Foam Rolling

- Lower & Upper Back Foam Rolling

As the warm-up is designed for this specific leg pack, we also recommend that you

perform 2 sets of 10 squat jumps as a re-warm, to allow the body to start responding

to the increase in physical activity within the lower body, and begin to increase the

blood flow to these areas of the body.



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Gastrocnemius Wall Stretch Hamstring Stretch

Quadriceps Stretch Adductor Stretch



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Leg Gates

Squat Ankle Mobility

Body Weight Lunges



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Workout 1

Power Hour

The ‘Power Hour’ workout is guaranteed to give you explosive power, allowing you to

activate your fast twitch muscle fibres. Expect to perform the selected exercises with

maximum speed on the concentric contractions – the shortening of the muscle. E.g.

pushing the weight up/forwards on the leg press is considered as a concentric

contraction. (Eccentric contractions relate to lengthening of the muscle). You may take a

2 minute rest in between each exercise, but no longer than 90 seconds between sets.

I. Leg Press

5 sets

7-4 repetitions

90 seconds rest in between each set

Weight = use approx. 65% of your 1 rep max (so if your 1RM=1 Rep Max on

Leg Press is 100kg, use 65kg for your sets.)

Performance = explosive on the concentric contraction/ pressing motion

followed by a 2 second eccentric contraction (eccentric being where your

legs are merely holding the weight in a bent position)

We advise you to begin with a warm up set, which will not be a part of your 5

sets. This will allow you to warm the relevant muscles up further through the

movement. Begin each repetition with your shoulders and hips pressed firmly

against the pads (Feel free to perform the exercise with a slight arch in your back,

whilst keeping your core tight and your shoulder blades together.) Press the

weight up as fast as possible, you may hold the weight while your legs are locked

out for no longer than 1 second, then take 2 seconds to bring the weight back

down. On your last sets you may reduce the reps from 7 down to 4.

II. Squat Jumps

3 sets

12 repetitions

90 seconds rest in between each set

Equipment: medicine ball (If the medicine ball used is

below 6kg, then perform 15 repetitions of this exercise. If 10kg or above,

alternate between 12-10 repetitions).

Performance = this exercise must be performed in an extremely explosive

fashion. Squat as low as possible, whilst holding the medicine ball firmly

against your chest. Perform an explosive jump as high and fast as possible;

land back down on the ground through your toes to help absorb the weight.

You may perform a few trial jumps prior to beginning of your sets, just to get

the feel of the exercise and select the appropriate size of medicine ball. Please

note, this will be done during your 2 minute rest period.



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III. Calf Raise Combination

Granted, lower leg muscles aren’t easy to grow for most people. So we came to

the following conclusion when it comes to training your calves, through all the

trial and error of all types of workouts and the knowledge gained from studying

Sports Science. Different techniques, intensities and volumes work for different

people. The best we can offer you are the 5 workout routines in this guide – at

least one of them in guaranteed to give you calf gains!

6 sets (3 sets per exercise/ 2 exercises in total)

1st set of a chosen exercise = 16 repetitions;

2nd , 3rd, 4th,5th & 6th set = 8 repetitions

60 seconds rest

Performance - just like the leg press & jump squats, perform the

concentric contraction as fast as possible, hold it there for 1 second, then

take 2 seconds to bring the weight back down.

Exercises = Choose 2 out of the 4 following exercises for your sets,

perform 3 sets for each of the 2 exercises:

i. Donkey Calf Raises (if your gym has the Donkey Raise Machine)

ii. Seated Calf Raises

iii. Standing Smith Machine Calf Raises

iv. Leg Machine Calf Raises

IV. A) Slow Hamstring Curls

3 sets

30 seconds (this time we’re performing for time instead of reps!)

90 seconds rest

Performance - perform the exercise as slow as possible, whilst

maintaining constant pressure on your hamstrings.

Concentric for 2 seconds, hold for 1 second, Eccentric for 3 seconds

In a laying hamstring curl position: curl your heels towards your

bottom, whilst pointing them up

In a seated hamstring curl position: keep your back and hips fixed

firmly against the seat

Remember, this is an isolating exercise – so try fix your mind on working

merely your hamstrings. You’ll be surprised with how much power your

mind has over your performance. Concentrate your mind on contracting

the back of your legs and you’ll achieve just that.



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B) Fast Hamstring Curls

3 sets

20 seconds

90 seconds rest

Performance = choose a weight that’s approx. 60% of your 1RM and try

not to use any mechanical advantage (not too many jerky movements)

Concentric in just under 1 second, Eccentric in just under 2 seconds

V. Alternate Explosive Jump Lunges (Bodyweight only)

3 sets

14 repetitions (7 reps on each leg)

Start in a split stance position, keep your torso upright with a proud chest

and shoulders back (your torso must not rotate at any point)

Lower your back knee towards the ground, while keeping your front shin

in a vertical position

Push explosively off the ground, while switching your legs as you jump of

the ground

Land into the lunge position with your legs switched

VI. Leg Press

1 set = upset

0 seconds rest (no, that’s not a typo...)

E.g. begin with 40kg, perform as many repetitions as you can of that

weight, add more weight and try push as many reps out as possible

The idea is that you keep adding more and more weight and do as many

repetitions as you can each time

Bonus tip: put your favourite upbeat song on, it works.



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Leg Press

Squat Jumps

Smith Machine Calf Raises



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Seated Calf Raises

Leg Machine Calf Raises

Hamstring Curls

Alternate Explosive Jump Lunges



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Workout 2

Quadzilla

The name speaks for itself. That being said, don’t be concerned of any muscular

imbalances – your quads to hamstrings ratio will not suffer. We could have easily called

this workout ‘Ham-zilla’ or ‘Gluteus-zilla’… Naturally, or genetically even, you’ll have

certain muscle groups that grow faster than others. It’s just a case of being in tune with

your body and seeing what works for you; and that can only be done through trial and

error. The following programme is based on the hypertrophy ideology – more intensified

muscle fibre recruitment! Or in old money – huge legs.

I. Back Squats

5 sets

15 repetitions

90 seconds rest

Concentric for 2 seconds, briefly hold at the bottom, Eccentric for 1 ½

second

Find a Squat-Rack, grab an Olympic Bar and feel free to use the pads for

your traps if you’re experiencing pain without them

Place the bar on the rack approx. at chest height

Make sure the bar is loaded evenly, with clips on both sides

Hands spaced out evenly & slightly wider than shoulder width apart

The bar must rest across the back of your shoulders

Head up, chest up and out, shoulder blades pushed together

Elbows pointing down, torso straight, abs contracted throughout

Stand with your feet shoulder width apart & toes pointing forwards

Inhale, hold your breath on the way down

You’ll initiate the movement at your hips, push your bum out, bend knees

Exhale while pushing the weight up by driving through your heels

II. Romanian Deadlifts or RDL

3 sets

18 repetitions

90 seconds rest

Weight = 50% of your 1RM

Concentric for 1 ½ seconds, brief hold at the top, Eccentric for 1 ½

seconds

Tuck your chin in slightly, just so your neck is in a neutral alignment with

the rest of the torso (We know how badly you want to look up in the

mirror)

Chest up and out, shoulder blades together, neutral spine, abs contracted

– 15-20 degree knee flexion, feet pointing forward, hip-width apart



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Grab the bar with hands shoulder width apart, right from the start focus

on pushing your hips back, with 15-20 degree bend at knees until you feel

a mild stretch at your hamstrings

Drive the weight upwards through your heels, while pushing your hips

forward to reach full hip extension; tense your bum simultaneously

Finally, whatever you do, do not bend your back unless you don't want

one!

III. Weighted Lunges

4 sets

16 repetitions (8 reps on each leg)

90 seconds rest

Concentric for 1 second, briefly hold at the deep lunge, Eccentric for 1 ½

You can use an Olympic Bar, or if you feel like you’d struggle to balance,

start off by using dumbbells and progress to the bar when you’re ready

IV. Hamstring Curls

4 sets (Last set – Drop-set, aka The Atkin Multi-Poundage System)

10 repetitions

90 seconds rest

Concentric for 1 second, 1 second hold at the top, Eccentric for 1 ½

Drop-sets: technique where you perform an exercise, then reduce the

weight and continue the same exercise for as many reps as possible. Keep

dropping the weight and go to failure with each set.

You may well achieve 5 or 6 sets on your drop-set, however you must not

take any breaks in between the sets

On the last set, you may be down to 5kg, but it will still feel like 100kg

V. Quad Extensions

4 sets (Last set – Drop-set)

12 repetitions

90 seconds rest

Concentric for 1 second, 1 second hold at the top, Eccentric for 1 ½

As you bring your lower leg up, lock out at your knees and spread your

toes

Keep your back flat against the rest, position the roller on the front of

your lower shin



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VI. Calf Raises

10 sets (8 sets on each of the 2 exercises + 10th’s set – drop-set!)

15-12 repetitions

90 seconds rest; 2 minutes rest after the 5th set

Weight – subject to strength & fatigue, we use approx. 50% of your 1RM

Choose 2 out of the 4 following exercises for your sets,

perform 5 sets for each of the 2 exercises:

i. Donkey Calf Raises (if your gym has the Donkey Raise Machine)

ii. Seated Calf Raises

iii. Standing Smith Machine Calf Raises

iv. Leg Machine Calf Raises

Back Squats

Romanian Deadlifts



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Weighted Lunges (Olympic Bar)

Weighted Lunges (Dumbbells)

Quadriceps Extensions



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Workout 3

Plyo-leg-trics

The ‘Plyo-leg-trics’ workout is a combined elegance of strength and power. This plyometric

routine is full of high powered, explosive movements. What’s the point in having big legs

with no power behind them, right? We’ve also added an element of functional training in to

this routine, the combination of the two training styles will turn your legs into hot functional

wheels with the explosiveness of a bolt of lightning!

I. Ski-Jumping – Plyo-Box Jumps

3-4 Supersets of 10 Ski-Jumps on each leg, followed by 12 Plyo-Box jumps

60 Sec rest between each set, keep the movements, fast, explosive and fluent!

To set up, you’ll need plyometric boxes set to the appropriate height for your ability

(if you don’t have one at your gym, join a better one. Just kidding, find a bench

instead!)

To perform the Ski-Jump, begin on your right leg, then bound to the right, landing on

the same leg. Bound to the left, this time landing on the left leg; from here you’re

set-up to perform 10 jumps on each leg, landing on either the left, or right leg

depending on which direction you are jumping in.

To perform the Plyo-Box Jump, start with your body facing the box straight on, drop

in to a squat; keeping your knees behind in line with your toes, focus on having a

neutral spine

In one movement, use your legs to drive yourself up and on to the box. While in the

air, remember to bring your knees up, to allow yourself to mount the box easier!

Jump back down (still facing the original direction) then land back into the squat

position. Absorb the shock by landing through your toes. Once you land, instantly

explode back up onto the box!

Your rest period will be used to put the equipment away and setting up the next exercise.

You have 2 minutes.



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II. Speed Demons a.k.a. Kettle-Bell Swings

4 Sets of 20-25 Reps, keeping the movements fluent and continuous

30 Sec Rest between each set

Select a Kettle-bell that is a suitable weight for your current level of ability

Start with the Kettle-bell hanging in-between your legs whilst you are in the squat

position, keep your spine neutral and aim to have your hips lower than your knees

Drive up into a standing position, and as you do this, swing the Kettle-bell up so that

it is now parallel with your shoulders

On the way down, gravity will pull the Kettle-bell back, allow the Kettle-bell to swing

in-between your inner thighs before driving your legs back up and performing

another swing.

Keep this movement consistent, ensuring you remain control of the swing, keeping

your spine neutral

Do not allow the kettle bell to create a curve in your spine (move your legs

synergistically with the swing of the kettle bell)

Don’t forget to put your equipment away and use this time to rest before your next exercise!

III. Linear Agility Sprints – Power Bag Plyo-Lunge

Superset this exercise by performing 10 Sprints followed by 12-16 Power Bag

Plyo-Lunges

Perform the Superset 4 times with 60 seconds of rest between each set!

You’ll need to set up a linear agility circuit by using 6 cones and placing 3 of them on

either side of a your central starting position

Sprint to each cone, alternating sides as you do so e.g. 1st left cone – 1st right cone,

followed by 2nd left cone – 2nd right cone

Once you have hit each cone, return to the centre, and that counts as 1 sprint! It’s

important that you touch each cone with your hand as this will stimulate your core,

which will require you to move in a more athletic manor! Stay light on your feet and

focus on explosively fast changes in direction.

Straight after 10 sprints, pick up your chosen Power-Bag/ Rubber-Log and rest it

across your trapezius/ back of your shoulders (just like you would during a squat)

Explosive lunge - jump into a lunge leading with your right foot, once in this position,

you utilise the explosive power in your legs in order to generate enough force to

jump up, alternate legs then land with your left leg in front… you’ll do 16 of those!

Keep your core engaged to maintain balance during this exercise, keep the

contractions explosive and constant, grit your teeth and keep going!



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IV. TRX Squat Jumps – Knee Drives

This is another Superset exercise, you’ll perform 15 TRX Squat Jumps followed by

15 (Each Leg) TRX Knee Drives

45 Seconds rest between each set, keep the explosive contraction speed, even if

the power is beginning to deplete at this point

You’ll need to set the TRX cable accordingly to your height, this will take a bit of trial

an error! To gain an understanding of what position we need you be in, when you’re

holding the TRX cable (you’ll be facing the cables) lean back so that feet are further

forward than your shoulders

Once you’re in this position, drop into a squat, TRX squats allow you safely perform a

low squat, keeping your hips just below your knees and your knees behind your toes.

If you’re struggling to get a deep squat, this is where it all starts!

Once you’ve got into the position correctly, explode up, engage all of your lower

body muscles to perform a jump squat then land in the original deep squat position

Knee drives - turn away from the TRX cables, place the cables under your arms (sort

of like how you would imagine a jet pack to feel) have your right foot in front and

your left further back, similar to the lunge position

Drive your left knee up, using your right leg to help balance the movement, then

bring the left leg back and in to that lunge position

Perform 15 of these on each leg before resting starting again from the jump squats!

Don’t worry, there’s a picture demo on Page 19!

V. Front Barbell Lunge

3 sets of 10 reps on each leg

45 seconds rest between each exercise, focus on perfect form and steady pace

Get the Olympic bar onto your trapezius, similar to when performing a squat

Lead using your right leg, step forward in to a front lunge, and ensure you keep your

core engaged and your spine straight!

The knee on your right leg should stay behind the toes and your left knee should not

be touching the floor, this will aid in keeping a smooth and consistent pace

Focus your attention on the leading leg and ensure that you’re performing a clean

push and not putting more pressure the lateral part of your foot or on to your heels

Perform 10 on each leg before resting; this is your final exercise, so at this point you

will feel fatigued. You’re already in pain, might as well get a reward from it. Last set,

best set!

In order to perform a proper cool-down, simply repeat the warm-up. However, for the first 4

minutes of your cardio element, look to slowly raise the heart rate, before gently bringing it

down for the remaining 2 minutes. Don’t forget to stretch!



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Speed Demons a.k.a. Kettle Bell Swings

Ski-Jumping

Plyo-Box Jumps



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Linear Agility Sprints

Power-Bag Plyo-Lunge

(If your gym doesn’t have a Power Bag, instead use a Rubber Log or a French Bar)



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Barbell Front Lunge

TRX Squat Jumps

Knee Drives



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Workout 4

Super Strength

The way to optimise training results and boost human performance, in my experience is to

add an element of hybrid training. Hybrid training is the mixture of different styles and

modalities in order to produce all round athletes. As mentioned previously, Fortitude Fitness

creates athletes, not robots! This workout is designed to build on those foundations,

creating strong, aesthetic legs that you can build upon further! Starting to understand our

training ideology now, aren’t you?

I. Back Squat

2 minutes rest

2 second eccentric, 1 second concentric

This exercise requires you to first spend a session acquiring your One Rep Max

(1RM) for the Back Squat. Once you have, you can easily find out the percentages

of that number in order to effectively perform this exercise.

You’ll perform 10 sets of 3 reps 10x3. Set 1-7 will be at 60% of your 1RM. Sets 8-9

will be 70% and then your final set will be 75%

We’ve applied a higher volume to your strength training, which a strange idea

considering a lot of people don’t associate high volume with strength! The magic is in

the percentages!

To perform the back squat effectively, you need to have access to a squat rack – it’ll

also give you a peace of mind

Take a full 5 minutes to recover after this; make sure you stretch as shown at the start of

the guide and foam roll to keep the cramping at bay!

II. Romanian Deadlift or RDL

For this exercise you’ll be following a pyramid rep range of: 8,6,4,2,4,6,8

So your set 1 = 8 reps, set 2 = 6 reps, set 3 = 4, etc.

1 minute rest between sets

You are the expert of yourself, so choose the weight accordingly to the rep count!

Use an Olympic bar or pre-set French bar, again - this is based on your strength level

You can adopt either a double pronated hand grip here, or a combination with one

hand in the supine position and the other hand pronated

As you perform this movement, try not to bend your knees too much like in a

standard deadlift, you’ll begin to feel the tension in your hamstrings and glutes

Only perform the exercise to a comfortable movement range, over time your

flexibility will increase and you’ll become expert at RDL’s

Make you put your equipment away and use this time to rehydrates before moving forward.



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III. Seated Leg Curl

4 sets

6-8 repetitions

You may rest 30 seconds between each set, the focus here is on the eccentric part

of the exercise, 4 seconds eccentric, 1 second concentric

Perform a warm-up set prior to adding the weight

The machines will direct you on how to set them up

This exercise allows you to isolate a specific area of the body, in this case it’s the

hamstrings, take extra care when isolating muscles groups!

Exercise 3 and 4 can actually be turned into a Superset. To do this perform a single set on

Seated Leg Curl, immediately followed by a single set on Seated Extension.

IV. Seated Leg Extension

This exercise will require 4 sets of 6-8 reps

You may rest 30 seconds between each set, the focus here is on the eccentric part

of the exercise, 4 seconds eccentric, 1 second concentric

Perform a warm-up set prior to adding the weight!

Machines have instructions on how to perform the exercise

Be careful when isolating areas of the body!

Take a breather before performing the final exercise. A great addition to this workout would

be to add a few rounds of a circuit (provided at the back of this pack)

V. Calf Raise

It can be quite a task to begin adding size to your gastrocnemius, the mixture of

hybrid training is a great way to shock this muscle shape!

This exercise is made up of 4 sets of 12 reps, adding an element of muscular

hypertrophy to this strength workout allows for a good finisher as well as variation

to the body! 45 seconds rest is allowed in between sets

You’ll need a smith machine for this exercise

Set the bar to height allows you a good range of movement

This exercise is simply a movement that stems from the ball your feet, perform a

‘plantar flexion’ movement this is basically pushing down with your toes and raising

your heels

Perform these 12 times; don’t let your heel make full contact with the floor

throughout sets.

You can stand on a step in order to generate a greater range of motion



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Workout 5

Leg Circuit

This is a bonus workout we’ve decided to create for you. The idea of the circuit is that you

can add it to the end of each workout as a ‘hybrid’ style finisher. It can also be used as a

separate challenge, where you set yourself a 20 minute timer, record the number of rounds

you’ve completed and try beat your own score next time. There are no set weights as you

can also change these over time! This is particularly motivating to do with a training partner!

Time Challenge = 20 minutes

Record number of rounds completed and weight of equipment being used!

I. Barbell Front Lunge

10 Reps each round

Once the bar is in the front position, keep it there and perform the same lunge as

discussed previously in the Barbell Lunge, by having the bar in the front position you

put more emphasis on the quadriceps (the front of your legs)

Keep the core tight and focus on performing with the correct form with controlled

movements

II. Squat Jumps

10 Reps each round

Begin in the squat position, knees in line with your toes, maintaining a neutral spine

throughout

This is an explosive movement where you drive up in to a jump, while in the air,

bring the knees to your chest (Tuck Jump)

When you land, instantly get back into the squat positon and explode back up - this

allows for a good generation of power to form using momentum/ mechanical

advantage

Eccentric contractions are not a necessity in this exercise

III. Ski-Jumps

10 Reps each round

2 Seconds Isometric at the climax of this exercise

This is the exact ski-jump you would have experienced in ‘Workout 3 - Plyo-leg-trics’

Begin on your right leg, then bound to the right, landing on the same leg. Bound to

the left, this time landing on the left leg, from here you’re set-up to perform 10

jumps on each leg, landing on either the left, or right leg depending on what

direction you are jumping.



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IV. Speed Demons

10 Reps each round

This exercise is exactly the same as the one mentioned in ‘Workout 3 Plyo-leg-trics’

Select a Kettle Bell that is a suitable weight for your current level of ability

Start with the kettle bell hanging between your legs whilst you are in a squat

position, keep your spine neutral and aim to have your hips lower than your knees

Drive yourself up into an upright position, and as you do this, swing the Kettle Bell up

so that it is now parallel to your shoulders

On the way down, allow the kettle bell to swing between your legs before driving

your legs back up and performing another swing.

Remain full control of the swing

V. Goblet Squats

10 Reps each round

3 Second Eccentric, 1 Second concentric

Select a Kettle Bell that you feel comfortable using and are able to perform 10 squats

with

Hold the kettle bell with both hands, against your chest, elbows will be facing down

Drop in to the low squat position, your elbows should be in line with your knees, but

just inside of them

Engage your legs to drive up and lock out, you core will be at work through trying to

remain balanced with the Kettle bell’s gravitating resistance

VI. Glute Bridge

10 Reps each round

You may want to use a mat for this exercise

Lay flat on the mat, facing up towards the ceiling with your shoulders flat on the mat

Bring your feet in , so that your knees are pointing towards the ceiling and your feet

are flat on the ground

You’ll need to engage your hamstrings, gluteus and core muscles in order to raise the

hips off the floor and towards the ceiling

Your knees, hips and shoulder should all be in line as this point, focus on engaging

the gluteus/hamstrings, hold the contraction for 2 seconds then release

In order to perform a proper cool-down I would like you to repeat the warm-up, however,

during the first 4 minutes of your cardio, look to slowly raise the heart rate, before bringing it

down slightly for the remaining 2 minutes.

Perform the static stretches seated, or laying down, and make sure you perform the

massaging techniques in order to increase recovery rates!



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Goblet Squats

Glute Bridge



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Disclaimer

Fortitude Fitness accept no liability for any potential injury, loss or damage resulting from physical

exercise. Having chosen to follow our guidance, you will voluntarily assume and accept the inherent

risk of physical training.

We create this guide under the assumption that you are aware of your own medical conditions and

have already consulted with your doctor, with a confirmation that you’re clear to partake in physical

activity. If you have yet to do this, then consult your GP prior to using this guide.

Should you suffer from any medical conditions, injuries or allergies, or if you have any doubts

regarding any of those, we strongly recommend you to speak to your local GP and acquire

professional medical advice as soon as possible. During that time period, do not take part in any

form of physical activity, especially listed within this guide.

Finally, it is vital that you perform each exercise using the correct technique. Do not go above and

beyond your current capabilities - exercise is a slow growing process that should be used to enhance

life and sports performance. Do not perform exercises that do not comply with the safety code of

that Gym. Please use the picture demonstrations provided within this guide. If you are unsure

regarding a certain exercise performance, e-mail [email protected] and our dedicated team of

experts will respond to your query as soon as possible.

Copyright

Fortitude Fitness guides are a property of FFTOfficial, which have been developed to aid you with

your training. All our guides are protected by copyright, therefore any unauthorised reproductions,

duplications or distributions are prohibited and will result in prosecution. Please respect the rights of

this document and use it lawfully for your own benefit.

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Documents

5 ACTION PACKED LEG WORKOUTS THAT ARE GUARANTEED TO … · Each of the 5 workout routines have been designed by the Co-founders of Fortitude Fitness – Kamal Mamedov and Jason Watson