Leg Day in the Gym + Vive la France - Seth James DeMoor

This is a quick summary of Leg Day in the Gym + Vive la France from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• The video shows a runner‑centric leg‑day built around plyometrics that target the kinetic chain, foot‑strike, and swing phase of your gait.
• Core movements include butt‑kicker progressions, high‑knees, quick‑feet, ice‑skaters, toe taps, and the “Mr Roboto” slow‑motion form drill.
• Focus is on quality of movement, mental concentration, and gradual load – start light, perfect form, then add volume.
• All exercises are body‑weight and can be done in a 20‑30 minute gym session.

Workout Example (run it as a circuit, 2 – 3 rounds):

1. Butt‑Kicker Progression – 30 sec
2. High‑Knees – 30 sec
3. Quick‑Feet – 30 sec (rapid foot taps)
4. Ice‑Skaters – 30 sec (side‑to‑side lateral hops)
5. Toe Taps – 30 sec (knees up, tap a box/step)
6. Mr Roboto – 30 sec slow‑motion, exaggerated running form *Rest 60 sec, then repeat. Adjust rounds or interval length in the Pacing app to match your current fitness.

Practical Tips

• Start with two‑leg versions (e.g., double‑leg box jumps) before moving to single‑leg work.
• Skip the broad jumps and pistol squats until you’ve built a solid base – the creator omitted them for the same reason.
• Keep the focus on the swing phase of your stride; think “quick leg swing” during each drill.
• Use a mirror or video to check that your hips, knees, and feet stay aligned – the “Mr Roboto” drill is perfect for spotting form flaws.
• Finish the session with a short core routine (not detailed here) to keep the core tight for better running posture.

Closing Note Give this runner‑focused leg‑day a go today, tweak the intervals to suit your own paces in the Pacing app, and feel the extra spring in your step for upcoming races. Keep training hard and enjoy the gains! 🚀

References

• Leg Day in the Gym + Vive la France - YouTube (YouTube Video)

Workout - Explosive Runner's Plyo Workout

• 5min @ 6'00''/km
• 3 lots of:
  • 30s @ 4'00''/km
  • 30s @ 4'00''/km
  • 30s @ 4'00''/km
  • 30s @ 4'00''/km
  • 30s @ 4'00''/km
  • 30s @ 4'00''/km
  • 1min rest
• 5min @ 8'00''/km

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