Day 2 of our Bombproof Legs progression focuses on the hinge pattern developing powerful legs so you can attack uphills with confidence. The workout ends with a spicy finisher that adds a little volume. Short and sweet, this workout checks all the boxes for Bombproof Legs.

Every minute on the minute x 5 minutes:
20 Russian kettlebell swings

*Notes: When performing the kettlebell swing, focus on a strong foundation through the foot and reaching the kettlebell deep into the hips to create a stretch in the glutes and hamstrings.

5 sets:
Trap bar deadlift x6 reps @20X1, rest 90-seconds between sets

*Notes: Use a weight that feels like a 7-8/10 for all 5 sets.
If you don’t have access to a trap bar then you can use a barbell.
Ensure you’re reaching those hips back and staying rooted through the soles of your feet through the entire lift.
@20X1 refers to the tempo of the lift. When reading tempo, always start from the top of the lift. Ex. 2 seconds down, no time at the bottom, eXplode up, 1-second reset at the top.

3 sets:
10 Reps barbell RDL to below the knee, no rest
20 Steps dumbbell walking lunges, no rest
40-60 seconds front plank, rest 2 minutes


BTK Mountain Hunter Program

Posted by Adam Janke