Primary Leg Workout

I was out of town for a few days this past weekend snow skiing with my family.  I missed a couple workout days while away and therefore this primary leg workout was performed on Monday night at Gold’s Gym in Kirkland.  This workout was largely designed by John Meadows, however it included a few of my own personal touches.  Here is the workout…

 

Seated Leg Curls

 

This was done on the Life Fitness unilateral seated leg curl machine, so weight listed is per each leg.   I did a couple warm-ups before performing working sets as follows:

 

Set 1 x 10 reps with 90lbs

Set 2 x 10 reps with 90lbs

Set 3 x 10 reps with 90lbs

Set 4 x 10 reps with 90lbs -> drop to 70lbs x 8 -> drop to 60lbs x 8 reps + 25 partials

 

*The last set was a massive drop set that concluded with 25 partials out of the stretched position.

 

Banded Leg Press

 

If you recall I did these last week with the following bands: https://www.elitefts.com/pro-average-resistance-band.html

 

Set 1 x 8 reps with 3 plates each side

Set 2 x 8 reps with 4 plates each side

Set 3 x 8 reps with 5 plates each side

Set 4 x 8 reps with 6 plates each side

Set 5 x 8 reps with 7 plates each side

Set 6 x 8 reps with 8 plates each side

Set 7 x 8 reps with 8 plates each side

Set 8 x 8 reps with 8 plates each side

 

*If you did this last week, try to go heavier this week for the same number of reps.  Work up to a good weight adding a plate/set and then perform 3 working sets.

 

Reverse Banded Hack Squats

 

I used this band in a reverse set-up on this exercise: https://www.elitefts.com/pro-average-resistance-band.html

 

Set 1 x 8 reps with 2 plates each side

Set 2 x 8 reps with 3 plates each side

Set 3 x 8 reps with 4 plates each side

Set 4 x 8 reps with 5 plates each side

Set 5 x 3 reps with 5 plates each side -> pull one plate x 3 reps -> pull one plate x 3 reps -> pull one plate x 3 reps -> pull one plate x 10 reps

 

*On the last set I had Christina and a young man who was training with me from Juanita High School stand on each side and alternate pulling plates.  I had just one of them pull a single plate from one side for each drop.  So the first 3 reps were with 5 plates each side and last drop was to 3 plates each side x 10 reps.

 

Cable Pull-Through

 

Set 1 x 8 reps with 190lbs

Set 2 x 8 reps with 190lbs

Set 3 x 8 reps with 190lbs

 

*Face away from the weight stack and grab the lower cable attachment between your legs, hinging at the waist to stretch your hamstrings at the bottom and contracting your glutes at the top.  Be sure to keep your back flat throughout the movement.

 

That concluded this leg workout.  Post up any questions you may have.

 

Train hard!

Mark

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