The following details my primary leg workout from this past Saturday at Kirkland Gold’s Gym. The workout begins the final week of my 12 week program by my coach, John Meadows. Christina and my 15 year old daughter Lauren joined me today. Track season is about to start for Lauren so I threw in some explosive work to finish things off. Here is the workout…
Lying Leg Curls
Set 1 x 15 reps with 50lbs (warm-up)
Set 2 x 15 reps with 60lbs (warm-up)
Set 3 x 15 reps with 65lbs (warm-up)
Set 4 x 10 reps with 60lbs
Set 5 x 10 reps with 60lbs
Set 6 x 10 reps with 60lbs
Set 7 x 10 reps with 60lbs
*The key after the warm-up sets is to begin performing one leg at a time in alternating fashion. This ensures the rest/pause we are after on each leg. So alternate performing a total of 10 reps on each leg with strict form.
Extended Set Reverse Banded Hack Squats
John called for this technique on smith squats, but hacks are better on my lower back – FYI. I used this band: https://www.elitefts.com/shop/bars-weights/bands/pro-light-resistance-band.html.
Set 1 x 15 reps with 2 plates/side (warm-up)
Set 2 x 10 reps with 2 plates + 25’s/side (warm-up)
Set 3 x 10 reps with 3 plates/side (warm-up)
Set 4 x 10 reps with 3 plates + 25’s/side (warm-up)
Set 5 x 10 reps with 4 plates/side (warmup…yes, it takes me that long to get warm!)
Set 6 x 6-6-6 reps with 5 plates/side
Set 7 x 6-6-6 reps with 5 plates/side
Set 8 x 6-6-6 reps with 5 plates/side
*Work up in weight doing sets of 10 reps. Once you get to where your next set of 10 reps would be really tough go ahead and perform 6 reps, pause for about 6 breaths, go again for 6 reps, pause, go again for a final 6 reps. This counts as 1 working set. Do 3 working sets – brutal!
Here is a video:
[youtube=https://www.youtube.com/watch?v=g_j0siTQ0lE]
Unilateral Leg Extensions
Set 1 x 12 reps with 90lbs
Set 2 x 12 reps with 90lbs
Set 3 x 12 reps with 90lbs
*The key here is to perform all your reps rest/pause style so set up the extension so you’re starting with your knee extended more than 90 degrees. You don’t want to overstretch and injury yourself here. Pause with the weight at the bottom and then extend and contract hard for a 1 second count before lowering. Do all 10 reps with one leg before switching to the other leg. I took basically no rest between each leg and kept going until I had done 3 sets of 10 with each leg. The burn and pump will be fun – trust me!
Leg Press
Set 1 x 20 reps with 4 plates/side
Set 2 x 20 reps with 4 plates/side
Set 3 x 20 reps with 4 plates/side
*Your legs should be completely trashed by this point. The key here is to keep your feet wide with toes pointed slightly outward. Allow your knees to travel outside your body. Pump and squeeze out 20 reps on each set.
Dumbbell Stiff Legged Deads
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
*I go light due to my lower back and focus on the stretch more than anything by placing my toes on 5lb plates and keeping my knees locked.
Superset: Jump Squats & Prowler Sprints
This is the type of Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html.
Jump Squats x 10 reps with bodyweight
Immediately followed by…
Prowler Push Sprint x 25 yards with no added weight
*This finishing superset was not part of John’s program, but I added it to help train my daughter for track. On the jump squats you simply squat down and explosively jump up as high as possible. Land right back into the squat position and repeat for a total of 10 jump squats. After your tenth jump squat push the Prowler via the drive pads for the length of the gym in an all-out sprint. We performed this combination for a total of 3 sets each.
That concluded this primary leg workout.
Train hard!
Mark