Create a pair of bulbous quads with Dwayne “The Rock” Johnson’s leg workout

When most people want to relax, they reach for a good book, go for a walk, or go for a ride Social media until they fall sleeping. for Dwayne “The Rock” JohnsonDecompression comes brutal late at night leg workout which he describes as “a pleasurable pain”.

The black Adam The star recently took to Instagram to share this “intense decompression session” which culminated in a fruitful week of promoting films and other rock-related commercial projects. Check it out below:

[Related: The Rock’s Strength Coach Shared a Simple Three-Exercise Workout for Bigger Biceps]

The Rock 4 Move Leg Workout

If you want to follow with Johnson leg workoutYou will do these movements:

Johnson used giant combos to defeat Quad circle, which means that he did not take breaks between individual exercises. traditional style super combinationsMeticulously designed giant sets exhaust Muscle, save time, and Burn more calories.

while you don’t rest between movements, You should take a few minutes between rounds of exercise to catch your breath. No number of actors are provided in the Instagram post, so choose what is comfortable or convenient mechanical failure. Here is a breakdown of the movements:

press leg

The press leg It is a straightforward machine with great benefits. It’s perfect for building quads Increase squat strength. Once sitting on leg press, position your feet similarly to the width of a squat position. Next, take the weight off the sled and slowly bend your knees toward your chest, while still applying pressure to the middle of the foot.

Once your knees are close to your chest and your quads are in their fully extended position—which means the knee is most bent—sled back. Do not straighten your knees at the end of the exercise. Instead, maintain a slight bend to keep tension in your quads.

Vertical leg press

Although not available in every gym, vertical leg press is everyone’s favorite BodyBuilding Like a two-time Olympia classic Brion Ansley Seven-time Olympia champion 212 Felix Lewis.

[Related: Actor Mark Wahlberg Shows Off His Shredded Six Pack at 51 Years Old]

To do this movement, lie on your back, with your legs extended perpendicular to the sled above. Put your feet up as you would with a file squat And lower your knees toward your chest after removing the sled. Move through your full range of motion to the bottom of the rep, then drive the sled up to the starting position.

String of lunges

For these lunges, wrap a chain around your shoulders And both parties held. Next, take a deep step forward—think 18 to 24 inches—with your main foot. From there, allow your front knee to step forward as your back knee drops to the floor. Drive backward with your front foot to return to a standing position. Repeat the process by stepping forward with the other foot.

[Related: Chris Hemsworth Shared a Brutal 5-Move, 50-Rep Workout Challenge on Instagram]

Squatting sumo shark hole

a shark hole he is squat belt A machine that emphasizes time under tension and reduces stress on joints and the back. Prefer the rock sumo stand Feet apart and toes pointed outward – Focuses more on brigades.

The rock performed Three seconds negative on each rep, which means it took three seconds to drop to the bottom of the squat.

What’s next for the rock?

in the next time the rock The big screen will appear on October 21, 2022, when he will star in the tournament black Adam, based on a DC Comics character. Johnson said the role was “[hardest] To be doing my whole life both physically and mentally.” With workouts like the ones above, it’s no surprise that he looks as good as ever.

Featured image courtesy of The Rock’s YouTube channel.

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