Never let it be said that Dwayne “The Rock” Johnson does not know how to hustle. The actor, entrepreneur, and self-proclaimed “hardest worker in the room” starred in a pre-game commercial for his energy drink ZOA in a pre-game commercial during the Super Bowl LVI on Sunday night, showing off his hulking frame while performing a series of weighted exercises using plates, chains and machines.
In a new video on Johnson’s YouTube channel, his strength and conditioning coach Dave Rienzi—who also appeared in the ad—provides a more detailed look at the specific exercises the Red Notice star was doing, and demonstrates the full workout; a crushing leg day routine.
After a dynamic warmup, Rienzi starts with a couple of moves that target the glutes. “Activating the glutes at the beginning of the workout takes stress off your knees as well as your lower back,” he says. He does 2 sets of 12 reps on the abductor machine, then 3 sets of 12 reverse hypers, with a 2-second hold. As an alternative to the hypers, he suggests performing hip thrusts for the same number of reps, also with a 2-second hold.
From there, Rienzi focuses on his knees with leg extensions, performing 3 sets of 20.
“Now the real fun starts,” he says, moving onto the leg press, which he does for 4 sets of 25, increasing the weight with each set. He then does 4 sets of 24 weighted lunges, and 4 sets of 15 safety bar squats with chains, taking 2 minutes of rest between sets.
He finishes off the workout by lighting up his hamstrings with single leg curls (3 sets of 12) and seated leg curls (3 sets of 12). In both instances, Rienzi reminds viewers that it is important to control the negative portion of the movement, i.e. the lowering motion. This is something Johnson has been demonstrating increasingly in his workout posts on social media, as slow, controlled movement eliminates momentum from the exercise and allows for a greater degree of eccentric contraction in the muscle.
Then there’s just one step left: getting out of the gym. “Good luck walking to your car,” quips Rienzi.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
Comments are closed.