Dave Bautista Full Leg Workout

[Music] [Laughter] [Music] in four three two one we'll go to more this guy there's a little activation for Dave's basically TVA which is kind of internal abdominal musculature so the big thing you're looking at here if you're doing these yourself is how much can you get your belly button to move does he inhales he pushes belly button to the ceiling exhales pulls it hard in you just see the ribs pull down as well too and hold and so we're starting with squats today will be a second movement so we warm up all the stuff we're gonna use and big thing for making sure is spine and back stays stable the next one we do is called a dead bug variation so the thing that he's doing here his arms and legs are moving basically to make more force trying to pull his spine and pelvis out of place so the whole goal for Dave is just to keep his abs still his spine still and his pelvis from moving so again it's the even though you see his arms and legs moving not doing anything to train the arms and legs as they just go out they want to pull this spine into extension pull it into rotation and so again what you can't see here is abs are tight bellybutton still pulled in and just trying to keep that whole midsection locked in stone because when you're squatting that's basically what you want to have happen is your spine doesn't move while that's under load so do the knee straight one next so extend the quad raise up person about five second home so the main muscle were trying to bias here is rectus femoris which again is a muscle that crosses over one year quad muscle so it crosses over the knee and crosses over the hip so big one for keeping his hips stable and I'm moving again we want to keep the hip still especially when he's squatting again cuz that will help keep the spine still and that's a big muscle when your hip flexors that does that and so for all these we're just looking for good strong contractions not like anything that's set in stone hard science we do about five-second contractions and again it's a century for lack of a better word it's kind of waking up the muscles we're gonna use again before you can have really high output contractions you just need some lower output contractions to kind of build up and then I joke to is the same as everybody else is Dave will come in from outside of the gym thinking about external stuff and if you're just kind of thinking about muscles contracting thinking about your body having some body awareness that will just help kind of get your brain ready to start training and then last one will do is bridges so brace glute squeeze through the combination and bridges here for the last one so main muscle he's working itself it's gonna be the glutes and again big thing for obviously you're using them when you squat but also keeping the pelvis nice and stable is your glutes actually need to work because there are plenty of people that can squat without using the glutes at all I'm just end up putting more of it on their hams their eye doctors and their lower back so you can see first he's bracing his abs tight contracting the glutes hard five second hold good we'll just do one more of those so that's a big thing to having that being able to do both of those at the same time keep the abs tight and contract the glutes hard and that kind of change the body there's two things spine still pelvis still because those are the things we want when we're squatting so that part squeeze for three toast of those hard squeeze four three two one and so last thing we're doing here again before we squat just getting some stuff around the ankles warmed up so again obviously your feet are the first thing in contact with the floor what your feet and ankles do can - a big time dictate what everything else on the way up does so same thing we're just getting some contractions the big muscles that move the main motion that your ankle does which is plantar and dorsiflexion so when he's doing that one he's thinking about driving the ball of his foot into the platform pushing his ankle to the ceiling and that's getting a big contraction of your calf muscles and then this one kind of feeling like he's trying to pull his toes to his nose so getting really contracting plantar flexing your dorsiflex excuse me as far as possible and squeezing the muscle that's on the front of your sins there so when you feel like you get shin splints that can be a good exercise to do to get rid of that train that muscle that's responsible for that dorsiflexion so we've got Dave doing four squats squats to a box if I say box squats technically a box squat so something especially a lot of power lifters we're actually deal owed and sit on the box and then stand up we're using the box as a gauge for depth just two more Dave so you know when you go too low in a squat depending on where the range of motion is going from if Dave goes any lower his pelvis turns under and his spine starts to round in which case we want to train all the things to the lower body so we want all the motion of his knees in this hips if it's spine rounds then obviously its motion coming from the spine and that's pretty much just a big universal nono for squats as if your spine rounds especially once you have weight on your back and under load you're gonna probably compress the discs the way they're not supposed to be compressed and the other thing is well tubes we've had Dave do different squat variations in the past we've had him squat using the heel elevation and getting a lot of range of motion at the knee Dave is a couple months off of a knee surgery and overall progressing really really well but we're still not really loading the crap out of full knee flexion so we've switched from doing a lot of full knee flexion squats to a little bit more of a hip dominant squat so using a box is great when you kind of want an even balance of what's working so opposed to what we said before he's gonna have a little bit more glutes hamstring here and still plenty of quads as well too so again if you're using the box it's definitely gonna promote a little bit more of a hip dominant squat as opposed to a fully knee down and squat [Music] [Music] great good day to to go you gotta say time one more [Music] I guess it's the leg curls here I love see late girls especially when it's in the middle of a leg workout we're gonna do another swab variation we're gonna finish with some hack squats so Dave still needs you know the strength to have his back and his pelvis stabilize so line leg curls are great we'll still do them but sometimes they tend to require more stuff of your lower back in your core to keep it stable so sometimes people doing their low back starts to fatigue a little bit so the nice part with seated leg curls is they're so locked in and stable he doesn't fatigue your back so again Dave's back will be nice and fresh when we go and do hacks we'll go two more the biggest thing here if you're looking and you're doing a right is the only thing that should be moving is the lower leg everything else should be locking stone go one more do so if you're doing it right press that thigh pad tight down into your thighs keep your hips nice and still the whole time and own that end range like Dave did so that's the big thing that people do here because they're kind of launched the weight you know so they'll get it going really fast then you see that the end sometimes the pad actually comes off of people's ankles or they swing them they catch it again if you're gonna go to that range of motion make sure you're actually using your hamster and we're gonna superset that with leg extensions so same exact thing because we're just using the knee joint is we just want everything else locked in stone so for whomps that's not too bad but as we get heavier days that are gonna pull himself down tighten the seat make sure his hips don't move for both of these to make sure everything's lined up right you want to make sure that your kneecap is basically pointing straight forward or up the whole time meaning you don't want to point it out at all or the knees turned out is getting the force that the machine applies this straight in this plane you want to make sure the knees lined up straight in that plane as well to again that's a big thing for one you'll get more attention through to the quads and see the leg curl to the hams but it's also a joint saver and you'll see especially here the seated leg curl you know both ends have a lot of benefit especially on the lakes and so the biggest benefit is the top so again if people are gonna cheat or mess up the exercise that's the place they tend to do it they tend to launch her to go real quick in and out of there you see Dave getting a good hard squeeze and hold and contraction at the top not bounce let's go two more again for lack of a better word that I think the best description for having good form there's make sure you own that range good hard contraction of the corner one morning squeeze [Music] good a couple more I'll be on that app hard squeeze good yep I got you now two more smooth hard squeeze right there perfect one more just like that control hard and hardened hardened squeeze perfect dress for there good rep see these ones account hard squeeze good good couple more good last two Davi damn come on hard squeeze good one more hard squeeze nice good set so when we got next year guys is just an RDL variation our stiff leg deadlift variation and again we're doing but the variation here is using the band across the hips so all that does is normally when you do a deadlift and you come to the top there's no tension you can literally just relax the bar is very close to your hips so this just keeps tension at the top everything else you do the exact same as you would a normal are do so all the things that Dave is thinking here the most important anybody can think when they're doing already else is hips back and forward when you start to think up and down that's you can start to get your spine doing a lot of stuff and your back doing a lot of work so we're doing this mainly for hamstrings and glutes so always thing is pushes hips as far back to the back wall or towards the mirrors you can get squeezed and glutes as hams and keep them squeeze hard into the band at the top and again most of time when you do an RDL there's no tension at the top there's really no point to get that hard squeezing contraction into there but with the band keeps a ton of tension there as well too so just basically takes a good exercise already like an RDL or stiff leg deadlift and just add some more attention to it at a point of range of motion where you'd normally lose it so guys tell everybody you just kinda want to forget about the bar you'll see the day's back stays perfectly straight the only thing moving is his hips glutes hard through squeeze two more data hips back hips back all right there squeeze and you'll see how control the negatives are and you'll see that nice pause at the bottom again that's where the weight is making it hardest and where most people tend to bounce or use other [ __ ] aside from their back their excuse me aside from their glutes or their hands more likely do you use their back and also that's the place you're most likely to get injured so again if you go really fast you just start to move your back at the bottom just trying to move the weight further up or down again you're likely to put it on your spine you know cause some discus use or something like that so control pace on that bottom again a lot people think about well how low do I have to bring it people always have this idea that more is better like they bring it lower to the ground is better but just the reality to that people are think about like depends on how long your arms are how long your torso is just someone might bring it lower to the ground easier because they've got longer arms and shorter legs so it just seems to go he's got more range of motion he's going lower we actually could have less range of motion occurring at the hips with someone that's taller that's got longer legs or even shorter arms relatively speaking [Music] two more you go to state a really good one more it's hard to get [Music] you guys doing hack squats here I'm doing a little bit more for quad dominance same thing we're gonna take a little bit of a wider stance generally just allows your hips to move better and then for quads you want to take your feet as low as you possibly can without your heels coming up dramatically off the platform at the bottom and that will help you keep buying more quads hips are still gonna work glutes are still gonna work of course that'll keep a little bit more on your quads as far as everything else that's the same thing motion should be at the knees and the hips you want good contact from your back all the way through your upper back so it's never coming off of the pad never rounding or never arching hips stay relatively still and that's the advantage of putting something like a hack last rip day we'll go three more is because it's locked in because it's stable we've kind of got a little bit of everything fatigue here but we can still train your whole lower body through a pretty good range of motion and get some good output and keep the risk of injury relatively low and if you look at the band here on this last one you'll see at the bottom it stretches apply some assistance and get some relaxed about halfway through his range of motion to completely relax of the back and similar to any other pressing motion like we use changes on the chest press is the same thing you're stronger at the top of a hack than you are at the bottom so the idea is to have a difference from the bottom to the top we just want it heavier at the top than it is at the bottom and reverse bands are one of the ways to go about that and so you'll see that at the bottom we're getting some assistance may be taking off 50 pounds or so at the midpoint and obviously it's half of that by the time you get halfway through for this bin it's really not helping at all from the halfway point pretty much to the top I mean so again the doing an ant rolling when you get to your working sets it feels better healthier and easier from a good stand point on your joints and brutally hard at the muscle because you get to the point where you're used to actually getting a little bit of a break coming up and you don't get that break because the weight technically keeps getting heavier as you come to the top of the range of motion so a great way to be more text in the muscle and at the same time feeling me a little bit easier on the joints [Music] very good two more just like that you don't need to do the poll backing up just the top on these it's gonna be a hard squeeze one two three seconds [ __ ] contraction squeeze good just two more so we got Dave doing a little superset two finished calves honestly at the end of a leg workout not gonna have like the craziest calf workout of all time so I really want to take them to a nice full range of motion half of it is keep Dave's ankles moving as well as they can and then we'll get some blood in there as well too so it's a left sometimes they'll put caps after upper body or even sometimes earlier in the beginning of the workout where BL the hidden with a little bit more load and really get them you know something that's gonna help them grow a lot but sometimes honesty is keep the ankles healthy keep some blood in there keeps your stimulus on them and they'll at least obviously keep them from losing any size so this super sets nice cuz that loads the calves pretty much in a fully shortened position which almost no one gets to in training and then from here we're just going to take them through pretty much the rest of the range of motion to see on the shortened position he's got a pause at the top here we're just gonna pause at the bottom and that's just a really nice sequence to train the calves these are full range of motion maniac totally it's painful you get a nasty pump going through it as well to set up on these for everybody so the same is there is here you know I still everybody keep everything tracking in a straight line don't roll out on the outside of your feet if anything you have a little bit more pressure on the ball of your feet and for everybody you always want at least have really good control at the bottom I recommend at least a second pause because it's really easy three more days just to bounce off of your tendon tendon store elastic tension so you can literally move weight by bouncing on them like big giant rubber bands essentially so by taking that pause there and release using a lot more muscle to get it moving as opposed to again connective tissue good what's up guys so got a quad workout today just finished up why I shouldn't say quad pretty much a total lower body workout so the purpose of this workout is same as the other one one just kind of building back up you know getting some consistent training and so this is our second round back and also Dave's a couple months off of coming off a knee surgery which honestly is just kind of aware of now not really limited in the training in any capacity so now we're just looking for a nice steady built back and I see today's workout was great because pretty much everything progressed a little awful last week I probably added in three working sets over the course of the workout and we increase the weight I believe on three different four different exercises of the five exercises we did and so again that's kind of what we're looking at every single week is just a little progression off of the last and again just a really complete leg workout so if you guys want a great leg workout for yourself this literally gets everything from the quads glutes hamund a little bit of calves at the end so when I originally came to start training with Joe was specifically for legs because I always noticed that all the guys she was training with had massive massive legs and it's something I've struggled with over the years and not because I've neglected legs or ignored legs it's just that I've had so many injuries over the years so it's been hard for me to train them I've had back surgery and I've torn my hamstring twice I've had knee surgery sort of really had to work around injuries and training legs and I just didn't know the proper way to get to him without you know my mentality was always old school that you had to use like heavy heavy poundage just and with all my injuries so just led to more injuries so it just wasn't working so I started working with Joe four legs and then that led into working with everything else because I got so much great games with my legs and they've really come like a long way in the last couple years and I'm pretty proud of them now from where they were and for a tall guy to and who never really had great legs I mean my legs have come a long way yeah so and bye-bye meathead standards I'm I'm pretty average guy but by Hollywood standards I'm immune you can pee yourself here yeah yeah no but honestly like the legs are coming along great good progress over the past couple years and again you don't wanna you don't want to limit yourself because I'm positive the Dave's legs will continue to get bigger I think his best legs are still to be had but like he said it's pretty nice considering most guys have had as many injuries as Dave use that as an excuse or don't know how to work around him to make any progress and then honestly to most guys once you hit 40 45 even from competitive bodybuilder standpoint the lakes start to take a downturn so the fact that for a lot of reasons Dave's moving against the grain of things I mean that's the end of the day like I said you don't want to some people use that all as an excuse but it's it's something to be aware of and it's you know you pat yourself on the back for it for a little bit cuz it's nice to be you know moving the direction opposite of how everybody else is going so yeah yeah I get compliments on my legs all the time which is pretty good feeling yeah considering where I came from but anyway when I go and like costume fittings and stuff and always has struggling to fit me in this stuff yeah yeah yes there's a great leg workout today and an Aussie so this is like one to be building off of stuff so even over the next couple months you know you kind of check back in and hopefully get some more videos coming along we'll see the progress of how the workouts are same as it was from last work after this work progressing up just a little bit more in a little bit more which is a combination of everything forms always gonna be super strict and making it super hard super slow where the exercises are hardest but poundage and how much volume so how many sets and how many reps will keep slowly creeping up you know to appropriate levels too because like I said even a couple months from now the legs are gonna be kind of another level as well too so yeah and again we're always like fighting my schedule because it's just hard for me to be consistent I may I may be getting somewhere and like do we train a couple weeks consistently and making great gains but then I go away for three months and come back and psych starting all over so it's like you have to build and progress again so it's because it's a constant like a changing evolving thing with me so it's not like I'm not the easiest guy to train but I've made some really really great gains with Joe so stuck with him and we built this gym clothes yeah so yeah there's always if you guys like to work out give us some feedback comments and more to come

Channel: Hypertrophy Coach

Views: 51,155

Rating: 4.874691 out of 5

Keywords: dave bautista, leg workout, legs, workout, gym

Id: jjl82vCXF9U

Length: 25min 14sec (1514 seconds)

Published: Mon Jan 21 2019