When most people want to relax, they’re looking for a good book, going on a hike, or commuting social networks until they fall asleep. For Dwayne The Rock Johnsondecompression comes in the form of a brutal night leg workout which he describes as “funny pain”.
the black adam The star recently took to Instagram to share this “intense chill session” that capped off a productive week of promoting movies and other rock-related business ventures. Check it out below:
[Related: The Rock’s Strength Coach Shared a Simple Three-Exercise Workout for Bigger Biceps]
The Rock’s Four-Move Leg Workout
If you want to stay together with Johnson’s leg workoutyou will be doing these movements:
Johnson used giant sets to traverse the four lap circuit, which means that he did not take breaks between the individual exercises. Similar to traditional supersetsjumbo sets are designed to exhaust muscles, save time and burn more calories.
while you don’t rest between movements you should take a few minutes between training rounds to catch your breath. No replay counts were provided in the Instagram post so go with whatever is comfortable or for mechanical failure. Here is a breakdown of the moves:
leg press
the leg press it is a simple machine with significant benefits. is excellent for building quads and increased squat strength. Once seated in the leg press, place your feet similarly wide in a squat. Then, take your weight off the sled and slowly bend your knees toward your chest, keeping pressure on the midfoot.
Once your knees are close to your chest and your quads are in their fully extended position, meaning maximum knee flexion, press the sled up. Don’t straighten your knees at the end of the rep. Instead, maintain a slight bend to keep tension on your quads.
vertical leg press
Although not available in every gym, the vertical leg press is a favorite among bodybuilders as the two-time Classic Physique Olympia champion Breon Ansley and seven-time 212 Olympia champion flex lewis.
[Related: Actor Mark Wahlberg Shows Off His Shredded Six Pack at 51 Years Old]
To do this move, lie on your back, with your legs extended vertically on the sled above. Position your feet as you would for a squat and lower your knees to your chest after dismounting the sled. Move through your full range of motion to the bottom of the rep, then drive the sled back to the starting position.
chain lunges
For these lunges, wrap a chain around your shoulders and hold both ends. Then take a deep step forward, think 18 to 24 inches, with your foot forward. From there, allow your front knee to come forward as your back knee drops to the ground. Drive back through 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]
Pit Shark Sumo Squats
A hole shark it’s a belt squat machine that emphasizes time under tension and reduces stress on the joints and back. Rock’s Favorite sumo stance — feet further apart and toes pointed out — focuses more on the buttocks.
The Rock made a three second negative on each rep, meaning it took him three seconds to get down to the bottom of his squat.
What’s next for The Rock?
Next time The rock will appear on the big screen on October 21, 2022, when he plays the titular antihero in black adam, based on the DC Comics character. Johnson has said that the role was the “[hardest] company of my entire career physically and mentally.” With workouts like the one above, it’s no wonder he looks as good as ever.
Featured image courtesy of The Rock’s YouTube channel.
