Primary Leg Workout

I’m nearing the end of the BEYONDER Program by John Meadows.  This was my primary leg workout that I did this past Saturday at Kirkland Gold’s Gym with Christina.

 

Glute Machine

 

We used the classic Butt Blaster for this exercise.

 

Set 1 x 12 reps with 80lbs (warm-up)

Set 2 x 12 reps with 90lbs (warm-up)

Set 3 x 8 reps with 110lbs

Set 4 x 8 reps with 120lbs

Set 5 x 8 reps with 130lbs

Set 6 x 8 reps with 140lbs

 

*Hold the contraction for 1 second on each rep.

 

Leg Press

 

Set 1 x 10 reps with 2 plates each side

Set 2 x 10 reps with 3 plates each side

Set 3 x 10 reps with 4 plates each side

Set 4 x 10 reps with 5 plates each side

Set 5 x 10 reps with 6 plates each side

Set 6 x 10 reps with 7 plates each side

 

*The goal here is to focus on the vastus lateralis (quad sweep) by placing your feet slightly lower on the platform, heels about 4-5 inches apart, toes pointed out and have your knees track outside your torso.  I didn’t go as heavy as normal as I would on normal leg presses to ensure perfect form and focus on the quad sweep.

 

Here is a video:

 

 

Dumbbell Squat

 

John actually used a kettlebell for these, but Gold’s Gym only has a 50lb kettlebell.  I opted to attach Flexsolate straps to a 100lb dumbbell.

 

Set 1 x 10 reps with 100lbs

Set 2 x 10 reps with 100lbs

Set 3 x 10 reps with 100lbs

Set 4 x 10 reps with 100lbs

 

*Stand on two aerobic benches with the weight in the middle.  Drop down nice and deep, keeping your back straight.  As you come up, try to accelerate through the rep and flex your glutes and outer thighs.

 

Here is a video:

 

 

Hack Squat

 

John called for Smith Squats, but I opted for Reverse Banded Hacks.  I attached an EliteFTS Pro Strong Resistance Band:

 https://www.elitefts.com/pro-strong-resistance-band.html

Set 1 x 8 reps with 2 plates each side (feeder)

Set 2 x 8 reps with 3 plates each side

Set 3 x 8 reps with 3 plates each side

Set 4 x 8 reps with 3 plates each side

Set 5 x 8 reps with 3 plates each side

 

*I put my feet out in front with toes pointed slightly outward.

 

Lying Leg Curl Superset w/Cable Pull-Through

 

Leg Curls x 8 reps with 140lbs -> Cable Pull-Through x 15 reps with 140lbs

 

*Perform the superset 3 times.

 

That concluded this primary leg workout.

 

Train hard!

Mark

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