Hardly ever enable it be claimed that Dwayne “The Rock” Johnson does not know how to hustle. The actor, entrepreneur, and self-proclaimed “most difficult employee in the home” starred in a pre-recreation commercial for his strength drink ZOA in a pre-game business all through the Super Bowl LVI on Sunday night time, displaying off his hulking body although undertaking a collection of weighted workout routines employing plates, chains and devices.
In a new online video on Johnson’s YouTube channel, his energy and conditioning mentor Dave Rienzi—who also appeared in the ad—provides a extra in depth look at the specific physical exercises the Pink Detect star was executing, and demonstrates the comprehensive exercise a crushing leg working day plan.
Following a dynamic warmup, Rienzi starts with a pair of moves that goal the glutes. “Activating the glutes at the commencing of the exercise session will take strain off your knees as very well as your reduced back,” he suggests. He does 2 sets of 12 reps on the abductor device, then 3 sets of 12 reverse hypers, with a 2-next keep. As an alternate to the hypers, he implies executing hip thrusts for the identical quantity of reps, also with a 2-second hold.
From there, Rienzi focuses on his knees with leg extensions, undertaking 3 sets of 20.
“Now the genuine enjoyable commences,” he states, shifting onto the leg press, which he does for 4 sets of 25, increasing the body weight with each set. He then does 4 sets of 24 weighted lunges, and 4 sets of 15 safety bar squats with chains, taking 2 minutes of relaxation amongst sets.
He finishes off the work out by lights up his hamstrings with one leg curls (3 sets of 12) and seated leg curls (3 sets of 12). In both equally circumstances, Rienzi reminds viewers that it is significant to handle the negative portion of the movement, i.e. the reducing motion. This is one thing Johnson has been demonstrating more and more in his exercise posts on social media, as gradual, controlled movement removes momentum from the work out and lets for a higher diploma of eccentric contraction in the muscle mass.
Then you can find just a single action left: getting out of the fitness center. “Great luck going for walks to your car,” quips Rienzi.
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