The following details my primary leg workout from this past Saturday. I deviated once again from the program I’ve been following by my coach John Meadows. Christina joined me for the workout at Kirkland Gold’s Gym. Here is the workout…
Decline Dumbbell Leg Curls
Set 1 x 12 reps with 20lbs (warm-up)
Set 2 x 12 reps with 25lbs (warm-up)
Set 3 x 10 reps with 30lbs (warm-up)
Set 4 x 10 reps with 35lbs
Set 5 x 10 reps with 35lbs
Set 6 x 8 reps with 35lbs -> drop to 25lbs x 6 reps -> drop to 20lbs x 6 reps
*Have your training partner help place a dumbbell between your feet. The contraction on these is intense as your foot is in plantar flexion and your adductors are somewhat involved to hold the dumbbell in place. I finished with a drop set.
Here is a video of Set 5 so you can see the set-up:
[youtube=https://www.youtube.com/watch?v=Rc26U8xoCbA]
Hip Thruster/Glute Bridge
Set 1 x 15 reps with 95lbs
Set 2 x 15 reps with 115lbs
Set 3 x 12 reps with 135lbs
Set 4 x 10 reps with 155lbs
Set 5 x 8 reps with 175lbs
*Push through your heels and hold the contraction at the top while flexing your glutes.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=CZm2gLTCM7A]
Ground Base Squats
I performed this exercise using something similar to this Core Blaster: https://www.elitefts.com/core-blaster-1-1.html. I set up the end of the barbell with the plates resting on a bench to avoid having to awkwardly lift the weight from the floor.
Set 1 x 15 reps with 25lbs added (feeder set)
Set 2 x 12 reps with 50lbs added (feeder set)
Set 3 x 10 reps with 70lbs added (feeder set)
Set 4 x 8 reps with 95lbs added (feeder set)
Set 5 x 6 reps with 115lbs added
Set 6 x 6 reps with 115lbs added
Set 7 x 6 reps with 115lbs added
Set 8 x 6 reps with 115lbs added
Set 9 x 6 reps with 115lbs added
*Perform several warm-ups before doing 5 sets of 6 reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=btJnAEPvOaU]
Leg Extensions & Forward Prowler Superset
This is similar to the Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html.
Leg Extensions x 8 reps with 190lbs
Immediately followed by…
Forward Prowler x 30 yards with 210lbs added
*Perform the extensions super slow with a 4 second concentric phase and a 4 second eccentric phase. Take long strides on the forward Prowler push and don’t rush. Perform the superset for 2 rounds.
Leg Extensions & Backwards Prowler Superset
Leg Extensions x 8 reps with 250lbs
Immediately followed by…
Backwards Prowler x 30 yards with 320lbs
*Pump out the reps explosively on the extensions. Once again do not rush the backward Prowler push. My buddy Lee hitched a ride on my last set and the extra weight made for a brutal quad pump. He nailed his Seafair Princess wave, btw! Perform the superset for 2 rounds.
That concluded this leg workout.
Train hard!
Mark