When most people want to relax, they reach for a good book, go on a hike, or scroll through social media until they fall asleep. For Dwayne “The Rock” Johnson, decompression comes in the form of brutal late-night leg workouts that he describes as “pleasant pains.”
of black adam The star recently shared this “intensive session to thaw” on Instagram, capping off a productive week of film promotion 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 4 Move Leg Workout
If you want to follow Johnson’s leg workout, do the following moves.
Johnson used a huge set to get through the four-round circuit. That means I didn’t take a break between individual exercises.Like traditional supersets, Giant His sets exhaust your muscles thoroughly, saving you time and burning more calories. Designed to
You don’t rest between movements, but you should take a few minutes to catch your breath between workout rounds. The Instagram post didn’t give a rep count, so either comfort or leave it to mechanical failure.
leg press
The leg press is a simple machine with great benefits. Great for building quadriceps and increasing strength in squats. Once you’re seated in the leg press, place your feet about the width of your squat stance. Now lower the weights from the sled and slowly bend your knees toward your chest, applying pressure to the middle of your feet.
Push the sled back when your knees are close to your chest and your quadriceps are in a fully extended position, or maximum knee flexion. Do not straighten your knees at the end of your reps. Instead, stay slightly bent to maintain quadriceps tension.
vertical leg press
While not available in every gym, the vertical leg press is popular among bodybuilders such as two-time Classic Physique Olympia winner Breon Ansley and seven-time 212 Olympia winner Flex Lewis.
[Related: Actor Mark Wahlberg Shows Off His Shredded Six Pack at 51 Years Old]
To perform this move, lie on your back and extend your legs perpendicular to the upper sled. After lowering the sled, place your feet as you would in a squat and lower your knees toward your chest. Move through the full range of motion to the bottom of your rep, then bring the sled back to the starting position.
chain lunge
For these lunges, wrap the chain around your shoulders and hold the ends. Then take a deep step forward, thinking your front foot is 18 to 24 inches. From there, allow your front knee to track forward as your back knee drops to the ground. Bring your front leg back and return to standing. Step the other leg forward and repeat the process.
[Related: Chris Hemsworth Shared a Brutal 5-Move, 50-Rep Workout Challenge on Instagram]
pit shark sumo squat
The Pit Shark is a belt squat machine that emphasizes time under tension and reduces stress on your joints and back. The Rock’s preferred sumo stance — legs spread and toes pointing out — focuses on the glutes.
Rock ran 3 seconds of negatives on each rep. So it took him three seconds to get down to the bottom of the squat.
What next for The Rock?
The next time The Rock hits the big screen is scheduled for October 21, 2022. black adam, based on characters from DC Comics. Johnson said the role was “[hardest] I will undertake my entire career, both physically and mentally. With a workout like the one above, it’s no surprise that he looks as good as ever.
Featured image courtesy of The Rock’s YouTube channel.
