Legs

The following details my leg workout from Saturday morning at Kirkland Golds Gym.  I trained alone and here is the workout…

 

Single Leg Curls w/Isotension

 

I used a Hammer Strength semi-prone, plate loaded, single leg curl machine - FYI.

 

Set 1 x 5 second isohold + 10 reps + 5 second isohold with 25lbs (warm-up)

Set 2 x 5 second isohold + 6 reps + 5 second isohold with 75lbs

Set 3 x 5 second isohold + 6 reps + 5 second isohold with 75lbs

Set 4 x 5 second isohold + 6 reps + 5 second isohold with 75lbs

Set 5 x 5 second isohold + 6 reps + 5 second isohold with 75lbs

 

*Bookend sets of 6 reps with 5 second isoholds.  I did a single warm-up set and then three working sets with the same weight.  

 

Hammer Strength Plate-Loaded Linear Hack Squat

 

I performed a few warm-up sets before adding wraps to my upper thigh for blood flow restriction - FYI.

 

I used these wraps: https://www.elitefts.com/elitefts-normal-knee-wrap.html.

 

Set 1 x 25 reps (failure) with 2 plates

Rest 30 seconds

Set 2 x 15 reps with 2 plates

Rest 30 seconds

Set 3 x 12 reps with 2 plates

Rest 30 seconds

Set 4 x 9 reps (failure) with 2 plates

 

*I used the same protocol as the Norwegian BFR training method, but with the HS Linear Hack Squat vs. front squats.  Wrap your upper thigh to 70% of the tension you’d use when wrapping your knees. Keep the wraps on the entire time until you completed all 4 sets.

 

Superset: Ground Base Squats & Goblet Squats

 

I performed a couple warm-up sets before doing the following:

 

Ground Base Squats x 8 reps with six 35lb plates

Immediately followed by…

Goblet Squats x 8 reps with 100lbs

 

*Start with a solid set of 8 reps on ground base squats focusing on driving your hips forward and flexing your glutes at the top.  Immediately go to goblet squats (flat-footed) and perform a set of 8 reps with a medium-heavy weight. Sink deep and drive up through your heels to engage more glutes.  Perform this superset for 4 rounds.

 

Walking Lunges

 

Set 1 x 25 strides each leg with body-weight only

Set 2 x 20 strides each leg with body-weight only

 

*The key here is to stretch out your hip flexors and quads with long strides and pause at the bottom on each rep.  These will seriously blow up your quads.

 

I was headed up snow skiing the next day so this concluded today's leg workout.

 

Train hard!

Mark

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