Primary Leg Workout

Last Saturday was a challenge.  Every primary leg workout designed by my coach John Meadows is a challenge, but I had the crazy idea of training legs early so I could go hiking with my family afterwards.  Big mistake, ha!

 

We hiked to Rattlesnake Ridge, which I thought was a good hike for beginners.  It was the first time I ever went hiking so I’m not sure if this was a hard hike or not by “hiking” standards.  All I know is I almost died had I not drank 3 servings of Plazma on my way up.  It was 4 miles roundtrip to an elevation of 2,078 feet via a switchback trail.

 

Here is the workout before the workout…my primary leg session performed at Kirkland Gold’s Gym.

 

Lying Leg Curls

 

Set 1 x 12 reps with 50lbs (warm-up)

Set 2 x 12 reps with 65lbs (warm-up)

Set 3 x 12 reps with 80lbs (warm-up)

Set 4 x 12 reps with 125lbs

Set 5 x 12 reps with 125lbs

Set 6 x 12 reps with 125lbs

Set 7 x 12 reps with 125lbs

 

*After warming up do sets of 12 reps with 60 second rest breaks with the same weight.  I had to pause a few times mid-set to get to 12 on sets 3 and 4.

 

Banded Leg Press

 

I attached two of these bands to the leg press: https://www.elitefts.com/pro-strong-resistance-band.html

 

Set 1 x 10 reps with 3 plates each side + bands

Set 2 x 8 reps with 4 plates each side + bands

Set 3 x 8 reps with 5 plates each side + bands

Set 4 x 8 reps with 6 plates each side + bands

Set 5 x 8 reps with 7 plates each side + bands

Set 6 x 8 reps with 7 plates each side + bands

Set 7 x 8 reps with 7 plates each side + bands

 

*The idea behind the band is to create constant tension and to remove some of the load at the bottom of the movement.  Work up to a decent weight one plate at a time.  Once you hit a tough weight do 3 sets of 8 reps with it.

 

Here is a video:

 

Smith Machine Lunges Superset w/Reverse Banded Hack Squats

 

I used this band for the reverse hack squats: https://www.elitefts.com/pro-average-resistance-band.html

 

Set 1 Smith Lunges x 8 reps (alternating) with 95lbs

Immediately followed by…

Set 1 Reverse Hacks x 8 reps with 4 plates each side

 

Set 2 Smith Lunges x 8 reps (alternating) with 105lbs

Immediately followed by…

Set 2 Reverse Hacks x 8 reps with 4 plates + 10’s each side

 

Set 3 Smith Lunges x 8 reps (alternating) with 115lbs

Immediately followed by…

Set 3 Reverse Hacks x 8 reps with 4 plates + two 10’s each side

 

*Alternate legs on the smith lunges until you reach 8 reps per leg and then go immediately to hacks for sets of 8.

 

Leg Extensions

 

Set 1 x 8 reps with 145lbs (feel set)

Set 2 x 8 reps + 5 partials with 210lbs

Set 3 x 8 reps + 5 partials with 210lbs

Set 4 x 8 reps + 5 partials with 210lbs

Set 5 x 8 reps + 5 partials with 210lbs

 

*The key here is to flex and hold the contraction at the top for a 3 second count for the first 8 reps and then add 5 partials out of the bottom.

 

Prowler Push/Pull

 

This is the Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html

 

Set 1 x 30 yards of Forward Prowler Push with 210lbs added

Set 2 x 30 yards of Backwards Prowler Push with 210lbs added

 

*Today I finish with a couple sets with the Prowler taking 30 second rest breaks.

 

That concluded this leg workout because Christina and I were in a hurry to pick our daughters and head to the hiking trail.

 

Train hard!

Mark

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