The following details my main leg workout from this past Saturday morning at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, but I made a few modifications while training with Christina. Here is the workout…
Seated Leg Curls
I used a unilateral Life Fitness seated leg curl, so the weight listed is per each leg. Also, do a few warm-ups before beginning the working sets.
Set 1 x 15 reps + isohold with 55lbs
Set 2 x 15 reps + isohold with 55lbs
Set 3 x 15 reps + isohold with 55lbs
Set 4 x 15 reps + isohold with 55lbs
*The key here is to pump the reps non-stop until you get 15 and then do a 20 second isohold with your knee slightly bent flexing your hamstrings as hard as possible. The fourth set should be very difficult.
Smith Machine Hip Thrusters
Set 1 x 10 reps + isohold with 135lbs
Set 2 x 10 reps + isohold with 135lbs
Set 3 x 10 reps + isohold with 135lbs
Set 4 x 10 reps + isohold with 135lbs
*Deliberately hold the contraction at the top while flexing your glutes and not hyperextending your back on the initial 10 reps. Finish each set with a 10 second isohold in the contracted position while flexing your glutes as hard as possible.
Reverse Banded Hack Squats
I used these bands: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 8 reps with 2 plates/side
Set 2 x 8 reps with 2 plates + 25lbs/side
Set 3 x 8 reps with 3 plates/side
Set 4 x 8 reps with 3 plates + 25lbs/side
Set 5 x 8 reps with 4 plates/side
Set 6 x 8 reps with 4 plates + 25lbs/side
Set 7 x 8 reps + 2 reps with 5 plates/side
*The key here is to control the eccentric and then explode up on the concentric. Continue adding weight until you not only lose explosiveness, but can barely grind out 8 reps. I paused briefly on set 7 and then did 2 more reps.
Machine Leg Press
I used a Life Fitness machine with a selectorized weight stack - FYI.
Set 1 x 8 reps with 400lbs
Set 2 x 8 reps with 400lbs
Set 3 x 8 reps with 400lbs
*The key here is to do a 4 second eccentric on each rep. I kept my feet lower on the platform to hammer my vastus medialis. The slow eccentric will sneak up on you!
Leg Extensions
Set 1 x 20 reps with 145lbs
Set 2 x 20 reps with 145lbs
Set 3 x 20 reps with 145lbs
*Knock out 3 sets of 20 reps pumping the reps non-stop on each one.
Dumbbell Stiff-Legged Deads
Set 1 x 8 reps with 55lbs
Set 2 x 8 reps with 55lbs
Set 3 x 8 reps with 55lbs
*I can’t go very heavy here due to my lower back, but the focus is on the stretch anyway. Adjust your weight as needed. I elevated my toes on 5lb plates to create a greater stretch at the bottom.
That concluded this day’s leg workout.
Train hard!
Mark
