Never let it be said that Dwayne “The Rock” Johnson doesn’t know how to hustle. The entrepreneur, actor and self-proclaimed “hardest worker that’s in the room” starred in a pre-game commercial for his new energy drink ZOA in a commercial before the Super Bowl LVI on Sunday night, revealing his hulking frame while doing a series of weighted work outs using chains, plates and machines.
In a recent video on Dwayne Johnson’s YouTube channel, his conditioning and strength coach Dave Rienzi—who also played a part in the commercial—provides a more detailed look at the specific work outs the Red Notice star was performing, and also demonstrates the entire workout; a difficult leg day routine.
Following a dynamic warmup, Rienzi begins with two of moves that hit the glutes. “Activating the glutes at the start of the workout takes some stress off the knees as well as the lower back,” he said. He does 2 sets of 12 repetitions on the abductor machine, then he does 3 sets of 12 reverse hypers, while holding for 2 seconds. As an alternative to these hypers, he recommends performing hip thrusts for the same amount of reps, also with a 2-sec hold.
From there, Rienzi starts to focus on his knees by performing 3 sets of leg extensions.
“Now starts the real fun,” he said, moving to the leg press, which he performs 4 sets of 25 on, increasing the weight with every set. He will then do 4 sets of 24 weighted lunges, and then 4 sets of 15 safety bar squats with chains added, taking 2 mins of rest between each set.
He finishes off the exercise by targeting his hamstrings by doing single leg curls (3 sets of 12 reps) and seated leg curls (3 sets of 12 reps). In both of these instances, Rienzi reminds his viewers that it’s important to have control while doing the negative part of the movement. This is something Dwayne Johnson has been demonstrating more and more in his workout posts on his social media channels, as slow, controlled movement will eliminate momentum from the workout and allow for a greater degree of eccentric contraction in your muscle.
Then there is just one step left to do: getting out of that gym. “Good luck walking to your vehicle,” says Rienzi.