Dwayne Johnson’s Rock-solid routine revealed on Instagram

Via Peters

The Rock, even at 49, knows how to nail the fitness game and retain the wow factor in his physique from top to toe. (Photo credit: The Rock/Instagram)

KEY HIGHLIGHTS

  • The Rock’s leg day includes giant sets that are just as intense as the name.
  • His routine begins with 25-30 minutes of warm-up with core exercising using a foam roller and stretching.
  • The warm-up activates his glutes, quads, and hamstrings with single-leg glute drives, glute abductions, leg extensions, and leg curls.

New Delhi: Let’s admit it, leg day is feared the most by every fitness enthusiast. From squats to lunges and leg press, it is that part of the weekly workout regime that only a handful may look forward to. Yet, actor and former wrestler Dwayne Johnson, aka The Rock, seems to be in love with leg days.

The Rock, even at 49, knows how to nail the fitness game and retain the wow factor in his physique from top to toe. Besides creating magic on screen, he continues to give fitness lessons to his fans through social media. The Rock’s Instagram profile, for his fans, is a source of fitspiration where he not only demonstrates exercises from his regime, but also shares tips on holistic healthcare – from working out wisely to eating right and changing perspective towards fitness.

What The Rock does on leg day

In a new Instagram post, the actor shared a carousel of pictures after breaking a sweat with leg exercises; and it seems that he challenged and raised his personal bar as well.

“Absolutely brutal leg training today but, always grateful to put the work in and do my best to raise my personal bar. You’ll see the weight I use is never an insanely heavy amount. Tons of guys who are WAY stronger than I am, but because of all my injuries (5 knee surgeries, ruptured Achilles, torn quadricep off my pelvis, torn abdomen wall, complete shoulder reconstruction etc). I’ve learned it’s not how much weight we use, but rather the quality of the reps and mind/muscle connection that matters most. Todays training sesh consisted of a 25-30min warm up – core work, foam roller, stretching and then quad, hams & glute activation – leg extensions, leg curls, glute abductions and single leg glute drives.

Then GIANT SETS begin.

*4-5 sets of 4-5 exercises per set.

Rep range 15-20.

No rest between exercises,” he wrote.

“Slow, intense, controlled reps with multi second negatives – increasing weight every set. Single leg reps to double leg and moving foot positions and stance to hit all angles and muscles effectively. To close it out I’ll finish with walking chain lunges (120lbs) to failure and superset with Romanian deadlifts. Slow and super controlled on the deadlifts with a 1 second pause at the bottom. Leg training complete,” he added.

The Rock’s fitness regime – An amalgamation of dedication and gratitude to his conditioning coach

Through the Instagram post, The Rock not only shared his workout with fans but also penned a few lines in gratitude for his conditioning and strength coach Dave Rienzi for guiding him through the fitness journey through several injuries.

Giant sets: The Rock’s key to nailing leg workouts

The Rock’s leg day includes giant sets that are just as intense as the name. His routine begins with 25-30 minutes of warm-up with core exercising using a foam roller and stretching. The warm-up activates his glutes, quads, and hamstrings with single-leg glute drives, glute abductions, leg extensions, and leg curls.

The giant sets follow – four to five sets of four to five exercises for every set with 15-20 repetitions and no rest between exercises. The slow and intense routine with increasing and decreasing weight in every set helps get maximum benefits from the routine.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

https://www.timesnownews.com/health/leg-day-dwayne-johnsons-rock-solid-routine-revealed-on-instagram-article-90422160

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