The following details my primary leg workout from this past Saturday.  Doing the math this workout will be the 3rd leg workout and 3rd time I’ve gone skiing in the past 8 days.  Thankfully my protein intake is high, lol, because my legs are trashed.  Anyway, this workout was designed by my coach, John Meadows, but I made some modifications.  Christina and I performed the workout at Kirkland Gold’s Gym.  Here is what it included…

 

Seated Leg Curls

 

Perform 3-4 warm-ups before starting your working sets.  I used a seated unilateral leg curl machine so the weight listed is per each leg – FYI.

 

Set 1 x 12 reps (failure) with 80lbs

Set 2 x 10 reps (failure) with 80lbs

Set 3 x 9 reps (failure) with 80lbs -> immediately followed by dumbbell isohold to failure

 

*The key here is to perform sets with a weight in which you hit failure around 10 reps.  After your third set immediately go to a decline utility bench with your chest on the elevated end and perform a hamstring isohold with a dumbbell between your feet.  Perform the isohold until you completely fail.  I got about 25 second – FYI.  The image at the top of this training log post shows the set-up.

 

Reverse Banded Pause Hack Squats

 

I used these bands: https://www.elitefts.com/shop/accessories/bands-1/pro-light-resistance-band.html.

 

Set 1 x 8 reps with 2 plates/side

Set 2 x 8 reps with 3 plates/side

Set 3 x 8 reps with 4 plates/side

Set 4 x 8 reps with 5 plates/side + hamstring isohold

Set 5 x 8 reps with 5 plates/side + hamstring isohold

Set 6 x 8 reps with 5 plates/side + hamstring isohold

 

*The key here is to slowly lower the weight to the bottom and pause for a 2 second count before driving the weight back up.  I deviated from John’s program by adding in the dumbbell isohold to failure between each set.  Do them the same as you did on the third set of seated leg curls and your hamstrings will be destroyed!

 

Leg Extensions

 

Set 1 x 15 reps with 160lbs

Set 2 x 15 reps with 160lbs

Set 3 x 15 reps with 160lbs

 

*The key here is to hold the contraction at the top for a full 2 second count.  If you don’t cheat on the 2 second hold on all 15 reps the burn will be insane.  Be sure to stretch each quad for 30 second between each set.

 

Walking Lunges

 

Set 1 x 30 yards with bodyweight only

Set 2 x 30 yards with bodyweight only

Set 3 x 30 yards with bodyweight only

 

*The key here is to take very long strides, lower yourself slowly and pause in the stretched position at the bottom for a one second count on each rep.  These are super rehabilitative for me after my quads are pumped.

 

Cable Pull-Throughs

 

Set 1 x 10 reps with 160lbs

Set 2 x 10 reps with 160lbs

Set 3 x 10 reps with 160lbs

 

*Stand facing away from the weight stack, grab a D handle from the lower pulley and pull through your legs as you hinge at the waist.  Focus on working the stretch and maintain a flat back.

 

That concluded this primary leg workout.

 

Train hard!

Mark