The following details my primary leg workout from this past Saturday. Gold’s Gym in Kirkland was laying new rubber flooring and the toxic fumes were too much so Christina and I ended up over at Eastside Gym in Redmond. I had to get a little creative based on how my coach, John Meadows, programed the workout. Here is what it included…
Superset: Standing Leg Curls & Leg Press
Perform a few warm-ups on leg curls before beginning the superset listed below. Eastside doesn’t have a standing leg curl, but I was able to perform them on the leg extension machine and they felt pretty good. See the video below for the set-up.
Standing Leg Curls (alternating) x 8 reps with 65lbs
Superset with…
Leg Press x 10 reps with 1 plate/side up to 10 plates/side
*The key here is to alternate legs on the standing leg curls until you hit 8 reps with each leg. This should be somewhat hard, but not to failure because there’s a ton of sets for hamstrings today. Immediately go to leg press and perform 10 reps. Every time you repeat the superset add a plate to the leg press until you hit a very difficult set of 10. For me this was 10 plates.
Here is a video of set number 8:
[youtube=https://www.youtube.com/watch?v=kQiNk1ilxC0]
Superset: Magnum Squats & Lying Leg Curls
John used a machine called a TruSquat, but very few gyms have it. I used the Magnum Squat Machine at Eastside Gym, which felt okay on my lower back.
Magnum Squats x 8 reps with 2 plates
Superset with…
Lying Leg Curls x 100lbs
*Ideally you will use something that supports your back for the squat movement, such as a hack squat machine. Also, use a weight in which you can do perfect reps on the leg curls. Perform the superset for 4 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=8k-3rEk-9mA]
Superset: Leg Extensions & Goblet Squats
John called for sissy squats on the second movement, but they bother my knees so I opted for Goblet Squats with a kettlebell.
Leg Extensions x 10 reps with 220lbs
Superset with…
Goblet Squats x 15 reps with 60lb kettlebell
*Dorsiflex your foot on the extensions to nail your upper quad and use a narrow foot placement on the goblet squats. Perform the superset for 3 rounds.
Walking Lunges
John didn’t call for this exercise – FYI.
Set 1 x 30 yards with bodyweight only
Set 2 x 30 yards with bodyweight only
*I love finishing with these primarily for the stretch. Take long strides and pause for a 2 second count at the bottom on each step.
That concluded this primary leg workout.
Train hard!
Mark
