The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym.  I continued with alternating exercise circuits with minimal rest periods.  Christina’s lower back was bad today so I trained alone.  Here is what I did…


Alternating: Lying Leg Curls & Seated Leg Curls


Do a few warm-up sets as needed.  The seated leg curl machine was unilateral so weight listed is per each leg - FYI.


Lying Leg Curls x 8 reps with 110lbs

Immediately followed by…

Seated Leg Curls x 8 reps with 60lbs

Immediately repeat…


*Again the approach here is minimal rest breaks moving back-and-forth between the two exercises until you’ve done each exercise 5 times.  I began failing around 5-6 reps on my last couple sets of lying leg curls so I just did partials to get to 8 reps.


Alternating: Leg Press & Hip Thrusters


I did several warm-ups on leg press to get up to my working weight - FYI.


Leg Press x 8 reps with 7 plates/side

Immediately followed by…

Hip Thrusters x 8 reps with 135lbs

Immediately repeat…


*Move back-and-forth between these two exercises until you’ve done 5 sets of each one.  Be prepared for heavy breathing by the last round!


Hack Squats


I used a reverse band like this one:


Set 1 x 35 reps with 2 plates/side

Set 2 x 25 reps with 3 plates/side


*I’m not sure if it was the leg press & hip thruster combination done previously or what, but this destroyed my quads.  The key is continuous tension, so don’t completely lock-out at the top.  This doesn’t mean you won’t have to stop a few times to catch your breath, just keep your legs slightly bent.  I stopped several times on my way to 35 and 20 reps on each respective set, but don’t quit until you get there!  I rested a good 2-3 minutes between Set 1 and 2.  Stretch your quads good at the end.  The stretch will likely prove as painful as the high rep sets themselves.  Enjoy the burn!


That concluded this leg workout.


Train hard!