The following details my leg workout from last Saturday morning at Gold’s Gym in Kirkland. I shelved blood flow restriction training in exchange for some higher reps and unilateral work. Here is the workout…
Seated Leg Curls
I performed a few warm-up sets before starting the following and used a unilateral Life Fitness machine meaning weight listed is per each leg - FYI.
Set 1 x 8 reps with 60lb
Set 2 x 8 reps with 70lbs
Set 3 x 8 reps with 80lbs
Set 4 x 8 reps with 90lbs - > drop to 60lbs x 10 reps -> drop to 40lbs x 10 reps
*The key here is to hold the contraction for a split second on each rep and control the negative. Work up in weight until you barely get 8 reps and then drop the weight twice to extend the set.
Goblet Squats
Make sure your heels are elevated.
Set 1 x 25 reps with 30lbs
Set 2 x 20 reps with 50lbs
Set 3 x 15 reps with 70lbs
Set 4 x 10 reps with 90lbs
Set 5 x 5 reps with 110lbs
Set 6 x 5 reps with 110lbs
Set 7 x 10 reps with 90lbs
Set 8 x 15 reps with 70lbs
Set 9 x 20 reps with 50lbs
Set 10 x 25 reps with 30lbs
*Some high volume ascending in weight while descending to reps and then retracing your sets back to the beginning weight and reps. I did this set-up to shock my quads with something different.
Glute Bridges w/Inner Thigh Activation
Three sets of 10 reps with 50lbs
*Squeeze a medicine ball between your knees to activate your inner thigh while performing glute bridges with a dumbbell on your torso. The medicine ball will actually activate your glutes even better.
Here is Christina doing a set without a dumbbell:
[youtube=https://www.youtube.com/watch?v=37YtJ0MgdWU]
Unilateral Leg Press
Seven sets of 7 reps with 1 plate/side
*Perform your sets unilaterally; one leg at a time. Perform 7 reps and then switch legs and do 7 with the other. Continue without resting between sets until you’ve done 7 sets with each leg.
Walking Lunges
One set going all the way across the gym
*Pause at the bottom of each stride to really stretch out your quads.
That concluded today’s leg workout.
Train hard!
Mark
