The following details my primary leg workout from last Wednesday night at Kirkland Gold’s Gym.  Christina wasn’t feeling well so I trained alone.  The workout was designed by John Meadows, but I made a few changes.  Here is what I did…

 

Lying Leg Curls

 

Perform 2-3 warm-ups as needed before starting your working sets.

 

Set 1 x 10 reps with 125lbs

Set 2 x 10 reps with 125lbs

Set 3 x 9 reps with 125lbs

Set 4 x 8 reps with 125lbs -> drop to 80lbs x 10 reps + 10 partials

 

*Find a weight which is tough for 10 reps and do four sets with it.  I lost a few reps along the way.  Finish your last set with a drop set and 10 partials out of the stretched position.

 

Reverse Banded Hack Squats

 

I used this for the reverse bands: https://www.elitefts.com/pro-light-resistance-band.html

 

Set 1 x 10 reps with 1 plate/side

Set 2 x 10 reps with 2 plates/side

Set 3 x 10 reps with 3 plates/side

Set 4 x 10 reps with 3 plates + 25lbs/side

Set 5 x 10 reps with 4 plates/side

Set 6 x 10 reps with 4 plates + 25lbs/side

Set 7 x 16 reps with 5 plates/side

 

*The key here is to perform sets of 10 reps up until you get to a fairly tough weight.  At that point perform a challenge set for as many reps as possible.  Dig deep!

 

Leg Press

 

Set 1 x 12 reps with 3 plates/side

Set 2 x 25 reps with 5 plates/side

Set 3 x 25 reps with 5 plates/side

Set 4 x 25 reps with 5 plates/side

 

*Do one lower rep feeder set before cranking out 3 sets of 25 reps with a narrow foot placement.

 

Bulgarian Split Squats

 

Set 1 x 10 reps + 5 partials with 35lbs

Set 2 x 10 reps + 5 partials with 35lbs

Set 3 x 10 reps + 5 partials with 35lbs

 

*Do 3 sets of 10 reps finishing with little pulses out of the bottom to extend the set.

 

Cable Pull Throughs

 

Set 1 x 10 reps with 160lbs

Set 2 x 10 reps with 160lbs

Set 3 x 10 reps with 160lbs

Set 4 x 10 reps with 160lbs

 

*These are performed by grabbing a D handle attached to a lower pulley in a cable cross-over, facing away from the weight stack, hinging through the hips/waist and pulling the cable between your legs.  Come up enough to flex your glutes before controlling the eccentric and getting a good stretch at the bottom.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=kBs5qrXOsxI]

 

That concluded this primary leg workout.

 

Train hard!

Mark