The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained alone and here is the workout…
Single Leg Curls w/Isotension
I used a Hammer Strength semi-prone, plate loaded, single leg curl machine - FYI.
Set 1 x 5 second isohold + 10 reps + 5 second isohold with 25lbs (warm-up)
Set 2 x 5 second isohold + 6 reps + 5 second isohold with 75lbs
Set 3 x 5 second isohold + 6 reps + 5 second isohold with 75lbs
Set 4 x 5 second isohold + 6 reps + 5 second isohold with 75lbs
Set 5 x 5 second isohold + 6 reps + 5 second isohold with 75lbs
*Bookend sets of 6 reps with 5 second isoholds. I did a single warm-up set and then three working sets with the same weight.
Hammer Strength Plate-Loaded Linear Hack Squat
I performed a few warm-up sets before adding wraps to my upper thigh for blood flow restriction - FYI.
I used these wraps: https://www.elitefts.com/elitefts-normal-knee-wrap.html.
Set 1 x 25 reps (failure) with 2 plates
Rest 30 seconds
Set 2 x 15 reps with 2 plates
Rest 30 seconds
Set 3 x 12 reps with 2 plates
Rest 30 seconds
Set 4 x 9 reps (failure) with 2 plates
*I used the same protocol as the Norwegian BFR training method, but with the HS Linear Hack Squat vs. front squats. Wrap your upper thigh to 70% of the tension you’d use when wrapping your knees. Keep the wraps on the entire time until you completed all 4 sets.
Superset: Ground Base Squats & Goblet Squats
I performed a couple warm-up sets before doing the following:
Ground Base Squats x 8 reps with six 35lb plates
Immediately followed by…
Goblet Squats x 8 reps with 100lbs
*Start with a solid set of 8 reps on ground base squats focusing on driving your hips forward and flexing your glutes at the top. Immediately go to goblet squats (flat-footed) and perform a set of 8 reps with a medium-heavy weight. Sink deep and drive up through your heels to engage more glutes. Perform this superset for 4 rounds.
Walking Lunges
Set 1 x 25 strides each leg with body-weight only
Set 2 x 20 strides each leg with body-weight only
*The key here is to stretch out your hip flexors and quads with long strides and pause at the bottom on each rep. These will seriously blow up your quads.
I was headed up snow skiing the next day so this concluded today's leg workout.
Train hard!
Mark
