This is the leg workout that Christina and I performed last Saturday at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, however I made some modifications. I did have Gaston work done on my quads and calves 2 days prior so I was being careful not to tear anything despite feeling good minus the bruising, ha! Here is the workout…
Lying Leg Curl
Set 1 x 20 reps with 50lbs (warm-up)
Set 2 x 20 reps with 60lbs (warm-up)
Set 3 x 20 reps with 70lbs (warm-up)
Set 4 x 20 reps with 80lbs
Set 5 x 20 reps with 80lbs
Set 6 x 20 reps with 80lbs
*Very high reps today on these so work your way up slowly and once you hit a weight in which you can barely get 20 reps stay there and do 3 working sets.
Leg Press
I began using these knee sleeves at this point: https://www.elitefts.com/tommy-kono-tk-bands-1-1.html. My chiro is trying to address my lower back issues and has been doing Graston as well. My left knee tends to bother me on certain exercises which relates to the left side of my lower back. I had extensive Graston work done on my vastus medialis two days prior and it was recommended I use knee sleeves by Dave Tate. These sleeves were excellent!
Set 1 x 20 reps with 3 plates/side
Set 2 x 20 reps with 4 plates/side
Set 3 x 20 reps with 5 plates/side
Set 4 x 20 reps with 6 plates/side
Set 5 x 20 reps with 7 plates/side
Set 6 x 20 reps with 8 plates/side (paused at 15 for a couple seconds)
Set 7 x 18 reps with 9 plates/side (paused at 7 and 14 reps for a couple seconds each)
*This is similar to last week, but we are doing 20 reps and keeping our feet high and wide. Work your way up until you hit a tough weight in which you can barely get 20 reps. Go up the next set and pause as needed until you get to 20 reps. Go up a final time on your last set and do the same thing. I stopped at 18 reps because I didn’t want to injure something.
Leg Extensions & Goblet Squat Superset
John called for sissy squats instead of goblets, but I don’t have that piece of equipment. The goblets felt good, as I went a little lighter in weight so I could really stay back on my heels and upright to hammer my quads.
Round 1:
Leg Extension x 16 reps (failure) with 205lbs
Immediately followed by…
Goblet Squats x 10 reps with 50lb dumbbell
Round 2:
Leg Extensions x 14 reps (failure) with 235lbs
Immediately followed by…
Goblet Squats x 10 reps with 50lb dumbbell
Round 3:
Leg Extensions x 10 reps (failure) with 250lbs
Immediately followed by…
Goblet Squats x 10 reps with 50lb dumbbell
*The key here is to hit failure on the extensions and then add a couple partials (as much extension as you can get). My number listed is full range reps so you can add a couple partials to that number – FYI. On the Goblet Squats go nice and slow on the way down and try to keep your torso upright, flexing your quads as you come up.
Reverse Banded Hack Squat
My quads were pretty smoked at this point so I didn’t go crazy with weight. I added this around my knees to better activate my glute minimus to force me to stabilize my knees better when squatting: https://www.elitefts.com/sling-shot-hip-circle.html. These felt great all the way around – lower back and knees.
Set 1 x 8 reps with 3 plates/side (feel set)
Set 2 x 8 reps with 4 plates/side
Set 3 x 8 reps with 4 plates/side
Set 4 x 8 reps with 4 plates/side
*Control the weight and aim for perfect form.
Here is a video:
[youtube=https://www.youtube.com/watch?v=518bLMP2ePE]
Smith Machine Glute Bridges
These are the same as the hip thrusters/glute bridges I did a few weeks back, but on the Smith Machine.
Set 1 x 15 reps with 115lbs
Set 2 x 15 reps with 115lbs
Set 3 x 15 reps with 115lbs
*Hold the contraction at the top for a 2 second count and flex your glutes hard.
Forward Prowler Push
This is the type of Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html.
Set 1 x 30 yards with 225lbs added
Set 2 x 30 yards with 225lbs added
*Take long strides and work each step. Think in terms of a slow drive not a sprint.
That concluded this leg workout.
Train hard!
Mark