The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym. Christina’s back has finally got to the point she can’t train with me anymore so I did this solo. Here is what I did…
Single Leg Curl w/Chains
I added chains like this: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
I attached the chains with these: https://www.elitefts.com/ez-deadlift-strap-loader-pair.html.
Leg Curls w/Chains x 8 sets of 6 reps with 50lbs + chains
*The key here is to flex hard in the contracted position and control the negative. The chains are designed to create added resistance during the peak contraction. Alternate back-and-forth training one leg at a time with little to no rest between sets until you’ve done 7 sets of 6 reps with each leg.
Here is a video of one round to show how I set up the chains on this exercise:
[youtube=https://www.youtube.com/watch?v=oYV_7fyaF-8]
Reverse Banded Hack Squats
I used the following band here: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 10 reps with 1 plate/side (warm-up)
Set 2 x 10 reps with 2 plates/side (warm-up)
Set 3 x 10 reps with 3 plates/side (warm-up)
Hack Squats x 8 sets of 6 reps with 4 plates/side
*I listed my warm-ups so you can see how I prepped for my 8 sets of 6 reps. The key here is to take 30 second rest breaks between sets which will kick your butt if you properly select your weight.
Lying Leg Curls
I jumped back into some hamstring work to change things up - FYI.
Lying Leg Curls x 6 sets of 6 reps with 100lbs
*The key here besides 15-20 second rest breaks between all working sets is to only extend your legs out to about 80% of full extension, pause for a split second while holding the weight and then curl it up as hard as possible. You shouldn’t need much weight here.
Banded Leg Press
I used the same two bands that I used for the reverse banded hack squats, but this time used them to add resistance - FYI.
Set 1 x 10 reps with 2 plates + bands
Set 2 x 10 reps with 3 plates + bands
Set 3 x 10 reps with 4 plates + bands
Set 4 x 10 reps with 5 plates + bands
Set 5 x 10 reps with 6 plates + bands
Set 6 x 10 reps with 7 plates + bands
Set 7 x 10 reps with 8 plates + bands
*Slow things down here a bit by taking 50-60 second rest breaks, but increase the weight on each set as you go along. The bands should add tension throughout the movement, but particularly at the top of the movement. Keep going up in weight until you can barely get 10 reps.
That concluded today's leg workout.
Train hard!
Mark