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