The following details my primary leg workout from last Friday night. Those following my training log know I typically train legs Saturday morning, but our family agreed to work as volunteers from 6am to 6pm on Saturday at the Warrior Dash in support of St Jude’s Hospital and the Bothell High School Cheer Team. I knew there was no way I would get in my workout Saturday.
Therefore, I trained Friday night and was joined by my middle daughter Lauren, whom I affectionately call Hot Wheels because she enjoys training legs in support of her love of running track. Here is the workout…
5-4-3 Lying Leg Curls
Perform as many warm-ups as needed to get the blood flowing before jumping into working sets.
Set 1 x 5-4-3 reps with 85lbs
Set 2 x 5-4-3 reps with 85lbs
Set 3 x 5-4-3 reps with 85lbs
Set 4 x 5-4-3 reps with 85lbs
*5-4-3 reps are performed by holding the weight in the contracted position for a 5 second count, then perform 5 full range reps whereby you end the 5th rep by holding the weight in the contracted position for a 4 second count, then 4 reps, 3 second hold in the contracted position, and a final 3 full range reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=cI3lZo1irsM]
Leg Extensions to Forward Prowler Push Superset
This is the Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html.
Perform a couple warm-ups on the extensions before launching into the working supersets.
Leg Extension x 8 reps with 190lbs*
Immediately followed by…
Forward Prowler Push x 30 yards with 235lbs added**
*The key on the leg extensions is to only do ¾ reps out of the bottom. Perform the concentric portion with a slow 3 second ascent tempo and the eccentric portion with a 4 second descent tempo.
**On the Prowler be sure to push it very deliberately taking long strides. Don’t try and sprint or rush and your quads will blow up. Perform the superset for 4 rounds.
Leg Press to Leg Extension Superset
I did a couple feeder sets on leg press to get to a working weight.
Leg Press x 10 reps with 6 plates each side*
Immediately followed by…
Leg Extensions x 8 reps with 220lbs**
*The key on the leg press is to keep the weight light, but perform the concentric portion of the movement explosively.
**On the extensions use full range reps and pump them out. Perform the superset for 4 rounds.
Landmine Squats
I attached a barbell to something similar to this: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 20 reps with 50lbs added to barbell
Set 2 x 20 reps with 50lbs added to barbell
*The key here is to keep your feet somewhat wide, control the movement on the way down, go ass to the floor and knock out 20 reps/set.
Backwards Prowler Push
Set 1 x 30 yards with 280lbs added
Set 2 x 30 yards with 280lbs added
*Perform these slow and deliberate, pushing with your back into the drive pad.
Stair Sprints
We finished with some interval sprints on the rotating stair climber as follows:
2 minute warm-up
30 second sprint
90 second slow
30 second sprint
90 second slow
30 second sprint
90 second slow
30 second sprint
2 minute cool down
That concluded this leg workout. Lauren forgot to bring an intra-workout drink so I stopped to pick up her favorite post-workout recovery aid – a Slurpee.
Train hard!
Mark