The Fierce 5 leg workout, how to get it done while travelling? Say at a hotel room, motel room or guest room. With no barbell or dumbbells.
Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset
At our disposal is whatever's in a room, like a bed, chair, table. And elastic bands w/door anchor. What kinda exercises could be stand-ins for these?
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12-05-2021, 06:28 AM #1
Help build a Fierce 5 'Hotel Room Version'
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12-05-2021, 08:52 AM #2
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33652
It's not ideal, but when I'm traveling for leg day I do something like this:
As Many Reps As Possible
If you're going over 30 reps, add weight
Slow Eccentric
Explosive Concentric
Maximum Mind Muscle Connection Each Entire Rep
A1.
Rear Foot Elevated Split Squat - can add weight, hold your suitcase / wear backpack
Superset - no rest
A2.
Jump Squats AtG - don't really need weight for this if you're jumping explosively
Rest a minute or two, then repeat
B1.
Single Leg Hip Thrust - can add weight, hold your suitcase / wear backpack, finish all reps for one leg first, then switch to other leg
Superset - no rest
B2.
Bird Dog - finish all reps for one leg first, then switch to other leg
Rest a minute or two, then repeat
C.
Single Leg Calf Raise
No Superset Here
D.
Whatever Ab Work, Crunches, Lying Leg Raises, Windshield Wipers, Whatever
Good luck bro!► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
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12-06-2021, 10:47 AM #3
Thanks. Both for good luck wishes and the program. Since I posted this thread I've got ten days of covid quarantine ahead, so gymless leg days it'll be.
When it comes to substituting 1:1, this is what I've got beforehand, and it ain't good:
• Front Squat 3x5 -> squatting with person on my back, can't do that now obvs
• Romanian Deadlift 3x8 -> good mornings w/bands
• Leg Extensions 3x10 -> lunges w/bands, will try to make this a Rear Foot Elevated Split Squat w/bands
• Leg Curls 3x10 -> glute kickback w/bands, obvs feel it more in the glutes than hamstrings so not a good substitution
• Ab work 3x15/Calf Raises 3x12 Superset -> situps and single leg calf raises w/bands, not great for the calves but could've been worse
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