This video is a guided leg workout, day 17 of a program called "CHARGE." Nick Bardsley leads viewers through a series of exercises, including dumbbell sumo squats, walking lunges, dumbbell hip thrusts, glute kickbacks, and VMO squats. The workout emphasizes proper form and progressive overload.
The transcript details the following sets and reps for each exercise:
Dumbbell Sumo Squats: 4 sets of 10 reps, 50 seconds per set, 1-minute rest between sets. A warm-up set of 5 reps with lighter weight is also included.
Walking Lunges: 4 sets of 20 reps total (10 reps per leg, 5 reps per leg per round), 50 seconds per round, 25-second rest between rounds.
Dumbbell Hip Thrusts: 4 sets of 10 reps, 50 seconds per set, 1-minute rest between sets.
Glute Kickbacks: 3 sets of 15 reps per leg, 50 seconds per set, 25-second rest between legs.
VMO Squats: 3 sets of 15 reps, The exact rest time isn't explicitly stated but there is a rest between sets.
Note that warm-up sets are not included in the counts above. The video also includes bodyweight squats as part of the warm-up.
The video describes VMO squats as an exercise where you:
The purpose of the heel elevation is to target the quadriceps more specifically, particularly the VMO (vastus medialis obliquus), which is a teardrop-shaped muscle in the quad. The narrow stance and straight knee tracking further contribute to this targeted muscle activation.
