Primary Leg Workout

Lately I have been training legs on Monday evenings at Kirkland Gold’s Gym so I can get in a Hot Yoga session in the morning.  Due to my daughters school activities I performed this primary leg workout on Monday morning and skipped the Yoga this week.  Here is the work as designed by my coach, John Meadows.

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 110lbs

Set 5 x 10 reps with 125lbs

Set 6 x 8 reps with 140lbs

Set 7 x 6 reps with 155lbs

*Pyramid up in weight and down in reps.  Aim for a weight in which you can barely get the prescribed reps.  4 total working sets

Reverse Banded Hack Squats

John called for squats, but my lower back has been awesome since I dropped conventional barbell squats for hacks.  This is the band that I used: https://www.elitefts.com/pro-average-resistance-band.html.

Set 1 x 10 reps with 2 plates each side

Set 2 x 10 reps with 2 plates and 25’s each side

Set 3 x 5 reps with 3 plates each side

Set 4 x 5 reps with 3 plates and 25’s each side

Set 5 x 5 reps with 4 plates each side

Set 6 x 5 reps with 4 plates and 25’s each side

Set 7 x 5 reps with 5 plates each side

Set 8 x 5 reps with 5 plates and 25’s each side

Set 9 x 5 reps with 6 plates each side

Set 10 x 5 reps with 6 plates and 25’s each side

*The goal today was heavier weight for lower reps.  Keep going up until you can barely get 5 reps.  I counted this as 4 working sets.

Banded Leg Press

I used two of these bands on the leg press: https://www.elitefts.com/pro-mini-resistance-band.html.

Set 1 x 12 reps with 4 plates each side + bands

Set 2 x 12 reps with 6 plates each side + bands

Set 3 x 12 reps with 8 plates each side + bands

Set 4 x 12 reps with 9 plates each side + bands

*Perform sets of 12 reps going up in weight until you ca barely get your reps.  I counted this as 3 working sets.

One Leg Machine Press

I used a horizontal weight-selectorized Life Fitness leg press for these.

Set 1 x 10 reps (each leg) with 130lbs

Set 2 x 10 reps (each leg) with 150lbs

Set 3 x 10 reps (each leg) with 170lbs

Set 4 x 10 reps (each leg) with 190lbs

*The key here is to place your foot high on the platform and sink deep into each rep to work the inner thigh and glutes.  Perform all 10 reps on one leg before switching to the other.

Dumbbell Stiff Legged Deads

Set 1 x 20 reps with 50lbs

Set 2 x 20 reps with 50lbs

*Work the stretch and keep constant tension on the hamstrings.

That concludes this primary leg workout.

Train hard!

Mark