Perfect "7" Exercise At Home Leg Workout | Bands 

For more at home workouts click on this playlist: ru-vid.com/group/PLNAUreWTt_Sg9DvgFlEGhFULnfJoBFs9K

John just seems like genuinely good guy, incorporates his son and Mrs. Mountain Dog into videos. Thanks for all the free coaching

Timestamps of each workout 1:49 3 sets 10 reps 10 sec Iso hold, Dropset 10 reps 10 sec Iso hold 3:59 3 sets 15-20 reps 4:50 3 sets 10-12 reps short bands or 5:18 3 sets 20-25 reps thick band 6:00 3 sets 15-20 reps 7:24 3 sets Failure 8:21 10 full reps 10 sec iso hold, repeat until you can't do any more 9:42 3 sets 25-30 reps

John is the type of dude that when the ship is sinking he'd throw you a lifesaver

Tell your kid that I thought that the yogo trick was very cool

Hey John, just a small tip, you can now put "chapters" in your description so people can easily navigate around the video to different parts of the workout. It's basically a list of timestamp and then some text for the titles in the video description (google for more details). But I think it would be great for your vids like this!

Her face when you said "she's gonna 30, 40, 50 reps right here..." haha

Couple things John: 1. Thank you for providing these at-home videos for all us. It’s nice to have a distraction. 2. WHERE DO I GET THAT AMAZING SHIRT!? 3. I came for the training, stayed for that young wizard’s yo-yo tricks!

5:15 happy to see banded good-mornings in there, this is an exercise that everyone should be doing, gym or no gym

Glad to see that intensity training lives on thru the pandemic 💯

After ten years of military service, and the use of the Russian Bell, for nearly 20 years I found you on RU-vid. After 15 minutes watching your video I ordered a whole set of risistance bend. The Russian bell has been left behind, and now I only work with them. Greetings from Serbia!

I’ve followed John for over ten years and his t-shirts only get better ....

You're doing a good service teaching this. Especially having such a relaxed demeanor is probably setting people's minds a ease.

1:35 ,,, Theres a coach thats heard every excuse why some one cant perform an exercise ,,,,, " For those of you that dont have chairs ..... and all you have is a couch , you can do them on the couch too." I needed a good laugh this morning , thanks man.

I came across your station by accident but thankfully I did. You have literally gave me my life back after they closed the gyms. We’re on complete lockdown in California and your workouts and videos are everything to me now. Thank you.

Rest in peace Mr Medows you are a legend of the sport.

So sorry to hear about John's passing. I'll knock this workout out today in memoriam.

Over time I've been watch your videos I realise how much I hate you. For the simple fact whenever I see you do this I also follow it. It shows how simple things look yet how hard they actually are when performing them. There is no weights, no dumbbells, squat racks or leg presses. Just a band. How effective it still is. You're one of the most genuine, dedicated people I've seen. Very knowledgeable and interesting. It's a pleasure to witness you. Thank you for posting this content for us to see, enjoy and follow. Hope you and your family are well. Keep up this work. Stay safe. God bless.

I've learned so much from John I had no idea he passed untill recently So broken hearted for Mary and the kids I still watch his videos & again I learned alot Truly sad & sickened He definitely is a man I respect 🙏 💔 So sorry for his family. Thank you for passing effective knowledge 😔

I just got done doing my legs at home before watching this. I was worried about how my legs were gonna go, but actually got a pretty good workout in. Just have to be creative and experiment. I'm glad i picked up a couple new things watching this.

Step ups are one of the few exercises that don't aggravate my knees, what a brilliant band idea!

I’m incorporating these band exercises into my actual leg days now, never mind just being stuck in the house. Either warm ups or finishers for a heavy leg day would be fantastic to implement, thanks John!

When my friend in the Gym passed away last year ,he was only 31 years old ,and as john passed away too ,made me just realize that ,only Good people leave ,what a shitty life ...RIP johnny ..❤

I’m glad I bought those bands. I really wasn’t using them until this week lol

Your videos have changed the way i trained i was 70 kg now im 88kg in one year(175cm tall). Thank you from Norway.

Do you know what I think it's wholesome af that he has his son just doing random yoyo tricks in the video. Reminds me of my little lad 😊 Great informative RU-vidr👌

Iam ”stuck” in Thailand for a few more days. You videos has been a lifesaver for me. I usually watch them at bed time to calm down and relax. THX!

Thanks John, another one for hamstrings. Tie a band around lower end of a table or column, lie on the stomach, fasten the band around your ankles and do your usual "Lying Leg Curls". Start with a heavy band, go to lighter ones. Unilateral training is also nice.

Currently working my calves every 48 hours. a) rest-pause single leg calf raises (1set +4x mini-sets per leg) b) your insane iso-hold monster-set. ;) I count 6 breaths (10-11 sec) for each squeeze after 10 full reps. I started with barely 30 reps and could hardly get outta bed for two days, then the pain disappeared and two weeks later I could finish 52. Getting close to your 60! Amazing work, thanks for the ideas. My calves have actually started growing already and I I thought I have really bad genetics for them. :)

I truly appreciate all the workouts you've provided for us. These at home workouts are huge for many of us that don't have weight equipment at home. Praying that some type of vaccine is created so we can get back to some type of normalcy. God bless you and tell your son keep up those yoyo skills and good luck in future Rubix cube competitions.

The family that works out together stays together for a lifetime....lol I just loved that part where your son helped in those sessions

I'd like to thank you for these videos on the band work outs and especially your videos on nutrition, which was something I never really concentrated on. You deserve every bit of that ad revenue keep it up!

The most trusted trainer out there! Thanks John. I did some wall squats with a foam roller on my back. Fried my legs.

I want to thank you for making these kind of videos, im a otr truck driver and its super hard to workout on the road and with videos like this i can finally work out thanks from the bottom of my heart

Did the banded good morning with a super wide stance to increase tension, my butt was in so much pain. Thank you so much for this John keep it up !

That's the best t shirt I have ever see

I did this yesterday and my legs are absolutely cooked! Amazing what is possible with bands. Thank you!

Hamstring Curls: if you have a doorway chin up bar or something high to loop a long band through, you can hook the other end of the band around your heel, lay down on your back and do hamstring curls, starting leg high and bringing the foot to the floor. Do a drop set with multiple bands, partials or forced reps with the free non working leg to assist. Leg extensions working the stretched position: Anchor a band overhead like with ham curls above. For quads you can sit on your shins on a cushion, lean back like an exaggerated sissy squat and stretch, try to push your feet through the floor (imagine doing a leg extension) to move upright. Keep your shoulders in line with your hips. Use a band to assist you or do drop sets with them. Do these last when your warmed up and already done the Bulgarian split squats. Supersetting these "kneeling thigh stretchers" into explosive bodyweight jump squats works well. Stay strong every one. Thank you, John.

Came for the band exercises, stayed for the yo-yo tricks :)

I’m doing home workouts every day as no gym, got some bands and couple of dumbbells sets. Did the knee extensions today, got a really good squeeze / feel from these then squatted with some weights in my backpack and also a band over me, did double contractions. Afterwards took a walk with the weighted back pack on, was early so know one around. Actually was a really good work out. Thanks John for the tips, been really helpful and we got to make the best of it with exercise and a chance to be creative, you’ll be surprised what you can come up with. Stay safe people 👍

Just finished my leg workout and threw in those calf raises with the 10s iso hold and man I got a sick feeling on the calves, couldn’t go beyond that 5th set, good stuff!

I did this workout today after buying a set of bands and it was really intense! The burn on isometric holds is great! I will do it again, for sure!

John Meadows NEVER fails to impress !!! absolute legend...always providing the answers :D

I love John’s T-Shirt! Sure miss John a great deal. I have been re-watching so many of these videos.

This man is amazing. Give him a medal

You are a very good hearted man John. God bless you and your family! Thank you always for spreading your light and positivity!

Just when you thought the Coronavirus was a good reason to skip leg days... 😭

Finally someone does banded good mornings! Also used a backpack with from bricks on my front (backwards) and my hams were upset for a couple days!

Love this video series at home! Good to see you gathering the family together and making the videos with them. ✊🏼

Perfect I Love these home training videos, these exercises are great too. Thanks again John .

I love your thumbnails! They crack me up

Watching people workout really helps stay positive overall. Thanks John.

Thanks John. Bless you for these bands videos. I got my set delivered this morn from elite fts and just crushed my legs with them. I’m 47 and they haven’t blown up like this since I competed 20 years ago. Thanks for looking out for us, Mountain Dog!

Those Glute bridges with the band, you can do them alone. Put your arms down at your sides at a roughly 45 degree angle and hold the band exactly the same in your hands. Works fantastic!

One of the few people I listen to on fitness. Thank you. You are an amazing family man and I love your videos. Wishing you a speedy recovery!

Thanks a ton Mountain Dog. I’m so stoked that you’re putting out these great videos. I mourned the closing of my gym last week, but now I’m ready to get after it. All the best to you and your family. -C

Great video, John. Thanks for sharing.

Thanks for putting out all of these home workout routines - and making them so easy to follow along.

These are some of the best home/band workout videos out there. I only have a set of bands and a 35lb dumbbell, legs have been the hardest to workout due to my lack of imagination and difficulty finding good material, but this looks like a great workout that will properly hit your legs. I'd also like to comment that when I started seeing real gains on my legs was after reading the article "Legs the mountain dog way" on t-nation.

God bless you, John! I had just started scoping out my home gym build when COVID-19 hit, and the only bigger run than TP was 45s... I saw your video and immediately ordered your band package from EliteFTS. Thanks for all that you do, and I pray you and your family are doing well 🙏

Weighted vest! I would have never bought one before but under the circumstances it has been awesome. I bought a 40 pounder...you can remove weight if needed. I did: 5 sets of squats, 25-40 reps 3-4 sets of reverse lunges, 15-20 reps per leg RDL s holding a 10 pound dumbbell, the weight fro the vest helps but could definitely hold a heavier dumbbell superset with unilateral calf raises with just the vest weight ,off a step of my deck ......you can also walk up hills or stairs...my legs are fried. I would use this with or without a gym. So much easier on your joints too. Weighted vest 👍....thank me later

Oh man...those b. split squats drop sets killllllled me today😳 not even 10h post training and already feeling soreness coming 💪

There for us when we needed him most. Rest in peace.

I did a leg training yesterday. Can’t wait to try this next week

Happy to have found your videos - thanks !

Awesome shirt.

I thought my program was screwed since my gym closed. I recently purchased the mountaindog band pack from elitefts and now I’m sweating my butt off doing these leg exercises in my house. Thanks John!

I tried the Bulgarian split squat with band and really thought it wouldn’t be hard. I couldn’t be more wrong. It’s super hard. It burnsssss!! Great additional exercise for me. Thanks!!!!

I loved the expression on your wife's face when you said about the rep range on the bucket squats 💪🤣👍

Tks John!

Amazing video. Thank you.

Thank you John. Gonna be fun!!

The one on the steps, Mrs.John did was excellent John

Ive literally been wondering about this all day yesterday. Youre the man!

You have one of the best fitness channels on RU-vid

These videos are the best!!!!💪🏼

Thanks John! Much respect

you're a genius John

Coping is hard for everyone...your videos are at least cheering somehow. thanks man

This video series is great John. I've been trying to extend my inventory of exercises now that I don't have a barbell. This has been extremely helpful. Thank you.

Thank you MD!! I noticed the lack of 'property of' on the shirt of your wife, very smart lol. I hope you and your family have everything in abundance and available. Thanks very much for the workout suggestions, I had a fantastic workout! Stay healthy and strong!! 🤠

Thank you!

Nicely done

Thanks John! Legs is such a different beast with bands, gotta get used to it.

So happy to wake up to this

We miss you sir. 😢🕊🙏🏻

Great as always. Thanks

Thanks for heads up on the home leg exercise options- stay strong and stay healthy

John comes through yet again. Thank you, John

Cool John! Thanks!

Ok now you're my hero.

Just did this workout for the first time and oh my it’s a good one. My legs are burning!! Thanks for the workout, much appreciated!! 👌🏼👍🏼

awesome man, love the family work!!

Great stuff John! Thank you for basically getting us on our feet and get these trainings in - no matter what is going on in the world!

Can’t thank you enough for this 3 day split, John. Working out brilliantly for me...some great ideas 💪🙏👊

I need to get that t-shirt!!! LOL

Thank You bro good stuff

Those step ups look awesome

OMG I love your t shirt!!

Great video John! Thank you for the exercise ideas!