The following details my leg workout with Christina from this past Saturday morning at Kirkland Gold’s Gym.  The workout closely mirrored a program designed by my coach, John Meadows.

 

Lying Leg Curl

 

Set 1 x 12 reps with 65lbs (warm-up)

Set 2 x 12 reps with 80lbs (warm-up)

Set 3 x 12 reps with 95lbs (warm-up)

Set 4 x 12 reps with 125lbs

Set 5 x 10 reps with 140lbs

Set 6 x 8 reps with 145lbs

Set 7 x 7 reps + 5 forced reps + 15 second isohold with 150lbs

 

*Pyramid up in weight and down in reps on your working sets going to near failure on every set.  On the 4th go to failure and then have your training partner help you with 5 forced reps and finish with a 15 second isohold closer to the stretched position; not contracted.

 

Leg Press

 

Set 1 x 15 reps with 3 plates/side

Set 2 x 15 reps with 4 plates/side

Set 3 x 15 reps with 5 plates/side

Set 4 x 15 reps with 6 plates/side

Set 5 x 15 reps with 7 plates/side

Set 6 x 15 reps with 8 plates/side

Set 7 x 15 reps (pause after the 10th rep) with 9 plates/side

Set 8 x 15 reps (pause after the 5th and 10th reps) with 10 plates/side

 

*One these just work up in weight doing sets of 15.  Once you get to a really tough set of 15, go again adding weight, but pause at the 10th rep for about 5 seconds.  The final set will include adding more weight and pausing at the 5th and 10th rep for 5 seconds each.

 

Reverse Banded Hack Squats

 

I used this for the reverse band: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.

 

Set 1 x 12 reps with 2 plates/side (feeder set)

Set 2 x 12 reps with 3 plates/side

Set 3 x 12 reps with 3 plates/side

Set 4 x 12 reps with 3 plates/side

 

*The key here is to take a slow descent on all reps for 3 seconds and then only drive to ¾ lockout so you maintain constant tension on your quads the entire time.  I was shocked by how hard these were after the leg press, but didn’t try to add more weight.  Go lighter, but make these hard with a slow eccentric and continuous tension throughout the entire rep.

 

One Legged Machine Press

 

I used a Life Fitness seated weight-selectorized leg press for this exercise – FYI.

 

Set 1 x 12 reps with 150lbs

Set 2 x 12 reps with 150lbs

Set 3 x 12 reps with 150lbs

 

*Keep your foot a little higher on the platform and be sure to go deep at the bottom to target the glute-ham tie-in.  Flex your glute at the top and perform the eccentric slowly.

 

Smith Machine Stiff-Legged Deads

 

I can’t go super heavy on stiff legs due to my lower back, but I also have really flexible hamstrings.  I like this exercise because it doesn’t take much weight, but I’m able to really work the stretch.

 

Set 1 x 10 reps with 135lbs

Set 2 x 10 reps with 135lbs

Set 3 x 10 reps with 135lbs

 

*Stick your butt out and keep your back flat.  Only go as deep as your hamstrings will allow.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=JAM-jmwHhus]

 

That concluded this leg workout.

 

Train hard!

Mark