The following details my leg workout from this past Saturday morning. I’m still fighting off this nasty head cold and Christina couldn’t train at all from hers. Regardless, I powered through and here is what I did at Kirkland Gold’s Gym on this particular morning…
Superset: Seated Leg Curls & Banded Barbell Stiff-Legged Deads
I did a few rounds with lighter weight to get warmed up. Also the seated leg curl is a unilateral Life Fitness machine so weight listed is per each leg – FYI. Here are the bands I used: https://www.elitefts.com/pro-mini-resistance-band.html.
Seated Leg Curls x 8 reps with 70, 80, 90 & 100lbs
Immediately followed by…
Banded Barbell Stiff-Legged Deads x 8 reps with 95lbs + bands
*I listed four weights on the seated leg curls because I did this superset for 4 rounds and went up in weight each round on this particular exercise. I prefer to lean forward on the seated leg curls to get a better stretch out of the bottom. The stiff-legged deads are to stretch the pumped muscle and work it from a different angle as per the video below.
Here is a video:
Set 1 x 10 reps with 70lbs
Set 2 x 10 reps with 80lbs
Set 3 x 10 reps with 90lbs
Set 4 x 10 reps with 100lbs
*I used a slightly less than shoulder width foot placement to focus on my quads and used a full range of motion. I also kept rest periods to 60 seconds to add cumulative fatigue.
Eccentric Focused Banded Leg Press
I used two of these bands here: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 20 reps with 1 plate/side + bands
Set 2 x 18 reps with 2 plates/side + bands
Set 3 x 16 reps with 3 plates/side + bands
Set 4 x 14 reps with 4 plates/side + bands
Set 5 x 12 reps with 5 plates/side + bands
Set 6 x 10 reps with 6 plates/side + bands
*The key here is to lower the weight with a 4-5 second eccentric. This will generate a ton of tension with the added bands and particularly with the higher reps when starting out.
Set 1 x 12 strides/leg with bodyweight only
Set 2 x 12 strides/leg with bodyweight only
Set 3 x 12 strides/leg with bodyweight only
*The key here is to control the eccentric and pause at the bottom on each stride to stretch your quad and hip flexors.
That concluded this leg workout.