This is the final week of the hybrid program based predominantly on the Creeping Death Program by my coach, John Meadows. I’m really proud of my middle daughter Lauren for joining Christina and I for this primary leg workout after her track practice. This workout was designed with higher reps and lower intensity as prep for the next program. Here is the workout…
Lying Leg Curls
Set 1 x 12 reps with 65lbs (warm-up)
Set 2 x 12 reps with 80lbs (warm-up)
Set 3 x 12 reps with 95lbs (warm-up)
Set 4 x 12 reps with 110lbs
Set 5 x 12 reps with 125lbs
Set 6 x 12 reps with 140lbs
*Focus on keeping your pelvis down and use perfect form. Go up in weight doing sets of 12 until you can’t get go up without losing reps.
Leg Press
Set 1 x 12 reps with 3 plates each side
Set 2 x 12 reps with 4 plates each side
Set 3 x 12 reps with 5 plates each side
Set 4 x 12 reps with 6 plates each side
Set 5 x 12 reps with 7 plates each side
Set 6 x 12 reps with 8 plates each side
Set 7 x 12 reps with 9 plates each side
Set 8 x 12 reps with 10 plates each side
*No bands this week. Just do sets of 12 going up until you can barely get 12 reps.
Leg Extensions
Set 1 x 15 reps with 175lbs
Set 2 x 15 reps with 190lbs
Set 3 x 15 reps with 190lbs
Set 4 x 15 reps with 190lbs
*Do sets of 15 with a 2 hold in the flexed position at the top. I didn’t count the first set because I went too light. I had to pump the last 10 reps of the final set.
Dumbbell Stiff-legged Deads
I don’t normally do these due to my lower back, but John called for high reps with lighter weight so I went ahead and did them.
Set 1 x 20 reps with 45lb dumbbells
Set 2 x 20 reps with 45lb dumbbells
Prowler Push
This wasn’t part of John’s program, but I thought the Prowler would be good training for Lauren’s track events. She did 3 sets of 30 yards pushes with 90lbs added and almost made herself sick, lol.
Set 1 x 30 yards forward with 180lbs added
Set 2 x 30 yards backward with 180lbs added
Set 3 x 30 yards forward with 90lbs added
*I rested just long enough for my daughter to do her set.
That concluded this leg workout.
Train hard!
Mark