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:
[youtube=https://www.youtube.com/watch?v=WXHGCrd4Ph4]
Goblet Squats
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.
Walking Lunges
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.
Train hard!
Mark