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Shredded Legs with Daniel “The Diesel” Sullivan


Shredded Legs with Daniel “The Diesel” Sullivan

Developed hamstrings, rounded glutes, quad sweeps and a perfect teardrop? Daniel, who is a unstoppable motivated powerhouse, a former mma fighter turned physique expert and better bodies athlete takes you through his intense leg workout showing you the correct movements for proper leg development and why you shouldn’t skip leg day. the warm-up, the workout, and walking lunges will have you walking away feeling like “gumby” as Daniel puts it.

The Warm-Up

the importance of warming up is to prepare your body for the workout by increasing your heart rate and blood flow, thus preventing injury.

  • laying Hamstring curls

-you will be completing all sets and reps to exhaustion 

-3/4 of the way down keeping hips engaged

-3 sets of 10*10*10 with deep breaths in between and squeezing at top

-starting with heavy weight and working your way down in weight

-the hamstrings are a collection of three muscles located in the back of the thigh that are responsible for bending, or flexing, the knee and will now be engaged for the entire workout.

the workout 

  • Hack Squat

-you will be breaking up set of 20, 10 up 10 down 

-starting at a 90 degree squat, rep out 10 with full extension up keeping slight bend in knee, finish set with 10 reps from 90 degree squatting down all the way

-3 sets of 20 with same weight

-keep toes pointed out and make sure you press through your heels to target that desired “teardrop”

-quadriceps are a group of four muscles that sit on the anterior or front aspect of the thigh

Together the hamstrings and the quadriceps help control power and stability of the knee joint

  • Leg Extensions 

-you will complete all reps to exhaustion

-150 reps non-stop 

-this exercise will increase stamina and blood flow

  • Traveling Lunges

-lunging down and back making sure your stepping out when you lunge

-using only body weight (no weights)

-this finisher is going to continue activating hamstrings and glutes.


Fun workout on “dem Legs!!!” man we are gunna be sore for a few days and using the handy cap ramps to get in and out of the gym ????

give the workout a try and let us know what you think!


Thank you, and Remember, J.a.m.o.d.i.

It’s just a matter of doing it!

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