Last Saturday was a challenge. Every primary leg workout designed by my coach John Meadows is a challenge, but I had the crazy idea of training legs early so I could go hiking with my family afterwards. Big mistake, ha!
We hiked to Rattlesnake Ridge, which I thought was a good hike for beginners. It was the first time I ever went hiking so I’m not sure if this was a hard hike or not by “hiking” standards. All I know is I almost died had I not drank 3 servings of Plazma on my way up. It was 4 miles roundtrip to an elevation of 2,078 feet via a switchback trail.
Here is the workout before the workout…my primary leg session performed at Kirkland Gold’s Gym.
Lying Leg Curls
Set 1 x 12 reps with 50lbs (warm-up)
Set 2 x 12 reps with 65lbs (warm-up)
Set 3 x 12 reps with 80lbs (warm-up)
Set 4 x 12 reps with 125lbs
Set 5 x 12 reps with 125lbs
Set 6 x 12 reps with 125lbs
Set 7 x 12 reps with 125lbs
*After warming up do sets of 12 reps with 60 second rest breaks with the same weight. I had to pause a few times mid-set to get to 12 on sets 3 and 4.
Banded Leg Press
I attached two of these bands to the leg press: https://www.elitefts.com/pro-strong-resistance-band.html
Set 1 x 10 reps with 3 plates each side + bands
Set 2 x 8 reps with 4 plates each side + bands
Set 3 x 8 reps with 5 plates each side + bands
Set 4 x 8 reps with 6 plates each side + bands
Set 5 x 8 reps with 7 plates each side + bands
Set 6 x 8 reps with 7 plates each side + bands
Set 7 x 8 reps with 7 plates each side + bands
*The idea behind the band is to create constant tension and to remove some of the load at the bottom of the movement. Work up to a decent weight one plate at a time. Once you hit a tough weight do 3 sets of 8 reps with it.
Here is a video:
[youtube=https://www.youtube.com/watch?v=2sXYTyjFfls]
Smith Machine Lunges Superset w/Reverse Banded Hack Squats
I used this band for the reverse hack squats: https://www.elitefts.com/pro-average-resistance-band.html
Set 1 Smith Lunges x 8 reps (alternating) with 95lbs
Immediately followed by…
Set 1 Reverse Hacks x 8 reps with 4 plates each side
Set 2 Smith Lunges x 8 reps (alternating) with 105lbs
Immediately followed by…
Set 2 Reverse Hacks x 8 reps with 4 plates + 10’s each side
Set 3 Smith Lunges x 8 reps (alternating) with 115lbs
Immediately followed by…
Set 3 Reverse Hacks x 8 reps with 4 plates + two 10’s each side
*Alternate legs on the smith lunges until you reach 8 reps per leg and then go immediately to hacks for sets of 8.
Leg Extensions
Set 1 x 8 reps with 145lbs (feel set)
Set 2 x 8 reps + 5 partials with 210lbs
Set 3 x 8 reps + 5 partials with 210lbs
Set 4 x 8 reps + 5 partials with 210lbs
Set 5 x 8 reps + 5 partials with 210lbs
*The key here is to flex and hold the contraction at the top for a 3 second count for the first 8 reps and then add 5 partials out of the bottom.
Prowler Push/Pull
This is the Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html
Set 1 x 30 yards of Forward Prowler Push with 210lbs added
Set 2 x 30 yards of Backwards Prowler Push with 210lbs added
*Today I finish with a couple sets with the Prowler taking 30 second rest breaks.
That concluded this leg workout because Christina and I were in a hurry to pick our daughters and head to the hiking trail.
Train hard!
Mark
