Primary Leg Workout

This is my leg workout that I performed this past weekend at Kirkland Gold’s Gym.  It was inspired by my coach, John Meadows.  Christina was feeling a little under the weather, but she was kind enough to film some exercises.  Here is the workout…

 

Lying Leg Curls

 

Set 1 x 12 reps with 60lbs (warm-up)

Set 2 x 12 reps with 75lbs (warm-up)

Set 3 x 10 reps with 90lbs (warm-up)

Set 4 x 6 reps with 140lbs -> rest 20 seconds -> repeat  5 more times

 

*I did a few warm-ups, then went to a somewhat heavy weight for 6 reps and did it 6 times with 20 second rest breaks between each set.

 

Reverse Banded Hack Squats

 

I attached these bands: https://www.elitefts.com/pro-average-resistance-band.html

 

Set 1 x 10 reps with 180lbs added (warm-up)

Set 2 x 8 reps with 225lbs added (warm-up)

Set 3 x 6 reps with 270lbs added (warm-up)

Set 4 x 6 reps with 360lbs added

Set 5 x 6 reps with 360lbs added

Set 6 x 6 reps with 360lbs added

Set 7 x 6 reps with 360lbs added

Set 8 x 6 reps with 360lbs added

Set 9 x 6 reps with 360lbs added

 

*I did three warm-ups and then 6 sets of 6 reps each.  The key here is to try and control the descent by lowering the weight via a 3 second eccentric.

 

Here is a video:

 

Narrow Leg Press

 

Set 1 x 30 reps with 3 plates each side

Set 2 x 30 reps with 4 plates each side

Set 3 x 28 reps (lost count) with 4 plates each side

Set 4 x 52 reps (paused 3 times) with 3 plates each side

 

*The goal here is to really pump a lot of blood into the quads and to hammer the tear drop via  narrow, somewhat low foot placement.  Pump out the reps non-stop.  On the final set drop the weight a little and go really high on reps.  It’s okay if you have to pause a couple times to catch your breath on the last set, but get at least 40 reps.

 

Here is a video of Set 3 showing foot placement:

 

 

Cable Pull-Throughs

 

Set 1 x 10 reps with 170lbs

Set 2 x 10 reps with 180lbs

 

*Attach a single handle to the lower pulley, face away from the weight stack, hinge at the waist while keeping your back flat, and pull the cable between your legs.  I paused at the bottom for a 1 second count to really stretch the hamstrings before moving upright and contracting the glutes.

 

That concluded today’s leg workout.

 

Train hard!

Mark

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