This is my leg workout that I performed this past weekend at Kirkland Gold’s Gym. It was inspired by my coach, John Meadows. Christina was feeling a little under the weather, but she was kind enough to film some exercises. Here is the workout…
Lying Leg Curls
Set 1 x 12 reps with 60lbs (warm-up)
Set 2 x 12 reps with 75lbs (warm-up)
Set 3 x 10 reps with 90lbs (warm-up)
Set 4 x 6 reps with 140lbs -> rest 20 seconds -> repeat 5 more times
*I did a few warm-ups, then went to a somewhat heavy weight for 6 reps and did it 6 times with 20 second rest breaks between each set.
Reverse Banded Hack Squats
I attached these bands: https://www.elitefts.com/pro-average-resistance-band.html
Set 1 x 10 reps with 180lbs added (warm-up)
Set 2 x 8 reps with 225lbs added (warm-up)
Set 3 x 6 reps with 270lbs added (warm-up)
Set 4 x 6 reps with 360lbs added
Set 5 x 6 reps with 360lbs added
Set 6 x 6 reps with 360lbs added
Set 7 x 6 reps with 360lbs added
Set 8 x 6 reps with 360lbs added
Set 9 x 6 reps with 360lbs added
*I did three warm-ups and then 6 sets of 6 reps each. The key here is to try and control the descent by lowering the weight via a 3 second eccentric.
Here is a video:
[youtube=https://www.youtube.com/watch?v=g-hUz73QNJQ]
Narrow Leg Press
Set 1 x 30 reps with 3 plates each side
Set 2 x 30 reps with 4 plates each side
Set 3 x 28 reps (lost count) with 4 plates each side
Set 4 x 52 reps (paused 3 times) with 3 plates each side
*The goal here is to really pump a lot of blood into the quads and to hammer the tear drop via narrow, somewhat low foot placement. Pump out the reps non-stop. On the final set drop the weight a little and go really high on reps. It’s okay if you have to pause a couple times to catch your breath on the last set, but get at least 40 reps.
Here is a video of Set 3 showing foot placement:
[youtube=https://www.youtube.com/watch?v=uU77jX041Ok]
Cable Pull-Throughs
Set 1 x 10 reps with 170lbs
Set 2 x 10 reps with 180lbs
*Attach a single handle to the lower pulley, face away from the weight stack, hinge at the waist while keeping your back flat, and pull the cable between your legs. I paused at the bottom for a 1 second count to really stretch the hamstrings before moving upright and contracting the glutes.
That concluded today’s leg workout.
Train hard!
Mark
