The following details my primary leg workout from last Wednesday night at Kirkland Gold’s Gym. Christina wasn’t feeling well so I trained alone. The workout was designed by John Meadows, but I made a few changes. Here is what I did…
Lying Leg Curls
Perform 2-3 warm-ups as needed before starting your working sets.
Set 1 x 10 reps with 125lbs
Set 2 x 10 reps with 125lbs
Set 3 x 9 reps with 125lbs
Set 4 x 8 reps with 125lbs -> drop to 80lbs x 10 reps + 10 partials
*Find a weight which is tough for 10 reps and do four sets with it. I lost a few reps along the way. Finish your last set with a drop set and 10 partials out of the stretched position.
Reverse Banded Hack Squats
I used this for the reverse bands: https://www.elitefts.com/pro-light-resistance-band.html
Set 1 x 10 reps with 1 plate/side
Set 2 x 10 reps with 2 plates/side
Set 3 x 10 reps with 3 plates/side
Set 4 x 10 reps with 3 plates + 25lbs/side
Set 5 x 10 reps with 4 plates/side
Set 6 x 10 reps with 4 plates + 25lbs/side
Set 7 x 16 reps with 5 plates/side
*The key here is to perform sets of 10 reps up until you get to a fairly tough weight. At that point perform a challenge set for as many reps as possible. Dig deep!
Leg Press
Set 1 x 12 reps with 3 plates/side
Set 2 x 25 reps with 5 plates/side
Set 3 x 25 reps with 5 plates/side
Set 4 x 25 reps with 5 plates/side
*Do one lower rep feeder set before cranking out 3 sets of 25 reps with a narrow foot placement.
Bulgarian Split Squats
Set 1 x 10 reps + 5 partials with 35lbs
Set 2 x 10 reps + 5 partials with 35lbs
Set 3 x 10 reps + 5 partials with 35lbs
*Do 3 sets of 10 reps finishing with little pulses out of the bottom to extend the set.
Cable Pull Throughs
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 160lbs
Set 3 x 10 reps with 160lbs
Set 4 x 10 reps with 160lbs
*These are performed by grabbing a D handle attached to a lower pulley in a cable cross-over, facing away from the weight stack, hinging through the hips/waist and pulling the cable between your legs. Come up enough to flex your glutes before controlling the eccentric and getting a good stretch at the bottom.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=kBs5qrXOsxI]
That concluded this primary leg workout.
Train hard!
Mark
