The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained alone. Here is the workout...
Lying Leg Curls
Unilateral to bilateral sets today - FYI.
Set 1 x 10 reps unilateral + 10 reps bilateral with 40lbs (warm-up)
Set 2 x 10 reps unilateral + 10 reps bilateral with 50lbs (warm-up)
Set 3 x 8 reps unilateral + 8 reps bilateral with 60lbs
Set 4 x 6 reps unilateral + 6 reps bilateral with 70lbs
Set 5 x 6 reps unilateral + 6 reps bilateral with 80lbs
Set 6 x 6 reps unilateral + 6 reps bilateral with 90lbs
*The key here is to alternate curling one leg at a time for the prescribed reps and then perform both legs at the same time for the same number of reps. The unilateral and bilateral reps combined count as one set. Go up in weight until you barely get 6 reps unilaterally and bilaterally.
Ground Base Squats
I used a ground base unit that looked like this: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 10 reps with two 25lb plates
Set 2 x 10 reps with three 25lb plates
Set 3 x 10 reps with four 25lb plates
Set 4 x 10 reps with five 25lb plates
Set 5 x 10 reps with six 25lb plates
*The key here is to drive your hips forward and flex your glutes at the top of the movement.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=F-QrAYIUam4]
Banded Hack Squats
I used these three bands:
Pro Mini-Resistance - https://www.elitefts.com/pro-mini-resistance-band.html.
Pro Monster-Mini-Resistance - https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Pro Light-Resistance - https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 15 reps with one 45lb plate/side (warm-up)
Set 2 x 10 reps with one 45lb plate each side + two monster-mini bands
Set 3 x 10 reps with one 45lb plate each side + two monster-mini and one pro light band
Set 4 x 10 reps with one 45lb plate each side + two monster-mini and two pro light bands
Set 5 x 6 reps with one 45lb plate each side + two mini, two monster-mini and two pro light bands
Here is a video of my 4th set:
[youtube=https://www.youtube.com/watch?v=G1Zn7WkZ5gA]
Stiff Legged Deadlifts
Set 1 x 6 reps with 90lbs
Set 2 x 6 reps with 90lbs
Set 3 x 6 reps with 90lbs
*I used dumbbells and elevated my toes to generate a better stretch at the bottom. Drop your seat back as you go down keeping as much tension on your hamstrings as possible throughout the movement by not coming up all the way.
That concluded this leg workout.
Train hard!
Mark