The following details my primary leg workout from this past Saturday morning at Kirkland Gold’s Gym.  The workout was mostly designed by my coach, John Meadows, however as is often the case I made a few modifications.  Here is the workout…

 

Lying Leg Curls

 

Set 1 x 15 reps with 50lbs (warm-up)

Set 2 x 15 reps with 60lbs (warm-up)

Set 3 x 15 reps with 70lbs (warm-up)

Set 4 x 10 reps with 110lbs

Set 5 x 10 reps with 110lbs

Set 6 x 10 reps with 110lbs

Set 7 x 10 reps with 110lbs -> drop to 80lbs x 8 reps -> drop to 50lbs x 12 reps + 10 second isotension

 

*Three warm-up sets of 15 reps and then perform sets of 10 reps with a weight in which you have a couple reps left in the tank before hitting failure.  Stick with this weight with perfect form as it will get harder by your 4th set where you will drop the weight twice and extend the set.  Finish this drop set with 10 seconds of isotension by curling the weight about ¼ of the way up and having your training partner apply some added pressure.

 

Superset: Leg Press (LP) & Reverse Banded Hack Squat (HS)

 

I substituted hack squats for smith squats and used this band: https://www.elitefts.com/shop/bars-weights/bands/pro-light-resistance-band.html.

 

Set 1 LP x 8 reps with 3 plates/side to HS x 8 reps with 1 plate/side

Set 2 LP x 8 reps with 4 plates/side to HS x 8 reps with 2 plates/side

Set 3 LP x 8 reps with 5 plates/side to HS x 8 reps with 3 plates/side

Set 4 LP x 8 reps with 6 plates/side to HS x 8 reps with 4 plates/side

Set 5 LP x 8 reps with 7 plates/side to HS x 8 reps with 4 plates/side

Set 6 LP x 8 reps with 7 plates/side to HS x 8 reps with 4 plates/side

Set 7 LP x 8 reps with 7 plates/side to HS x 8 reps with 4 plates/side

Set 8 LP x 8 reps with 7 plates/side to HS x 8 reps with 4 plates/side

 

*Work your way up in weight on both the leg press and the hack squat doing sets of 8 reps.  Once you hit a weight on the leg press in which you feel like you’re about 2-3 reps from failure then start counting the working sets.  The key on the hack squats is to aim for a slow 3 second descent to really put a lot of tension on the quads.  You won’t be able to go as heavy with it being the second exercise in the superset, but that’s okay.

 

Here is a video of my last set of leg press:

 

[youtube=https://www.youtube.com/watch?v=Ql_qpoJt3Pc]

 

And this is the last set of the hack squat superset:

 

[youtube=https://www.youtube.com/watch?v=Htr1ie4WEL4]

 

Superset: Extensions & Walking Lunges

 

John didn’t call for the extensions to be superset with lunges.  It made this brutal – you’re welcome!

 

Extensions x 10 reps + 10 second isotension with 165lbs

Immediately followed by…

Walking Lunges x 10 reps (each leg) with bodyweight only

 

*Your quads should be plenty pumped by the time you get to this combination, but this will take them to another level.  Pump out 10 reps of extensions and then hold in the fully contracted position for a 10 second count.  Immediately jump off and begin lunges.  Take very long strides and pause once you trailing knee lightly touches the floor.  The stretch on a quad splitting leg pump is awesome! Perform the superset for 3 rounds.

 

Dumbbell Stiff Legged Deads

 

My back wasn’t super happy by this point in the workout so I opted for dumbbells over the prescribed barbell so I could center the weight better.

 

Set 1 x 10 reps with 50lb dumbbells

Set 2 x 10 reps with 50lb dumbbells

Set 3 x 10 reps with 50lb dumbbells

 

*The key here is to place your toes on 5lb plates to facilitate a better hamstring stretch.  Only come up ¾ of the way and hold the dumbbells at your sides with palms facing in.  Drop your butt back as you hinge down to once again focus on the stretch.

 

That concluded this primary leg workout.

 

Train hard!

Mark