The following details my primary leg workout from this past Saturday morning at Kirkland Gold’s Gym. I trained alongside Christina. Here is the workout…
Single Leg Curls
Set 1 x 12 reps with 25lbs
Set 2 x 10 reps with 50lbs
Set 3 x 8 reps with 75lbs
Set 4 x 6 reps with 100lbs -> drop to 50lbs x 8 reps + 15 second isohold
*Curl and flex your hamstring hard in the contracted position on each rep. Go up in weight and down in reps until you get to a set of 6 reps with a decent weight. Do a drop on this final set, cutting the weight in half and performing another 8 reps before finishing with a 15 second isohold at the midpoint of the rep range.
Here is a video:
[youtube=https://www.youtube.com/watch?v=tnAecanlPSc]
Banded Leg Press
I attached two of these bands: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 20 reps with 1 plate/side + banded tension
Set 2 x 20 reps with 2 plates/side + banded tension
Set 3 x 20 reps with 3 plates/side + banded tension
Set 4 x 15 reps with 4 plates/side + banded tension
Set 5 x 15 reps with 5 plates/side + banded tension
Set 6 x 15 reps with 6 plates/side + banded tension
Set 7 x 12 reps with 7 plates/side + banded tension
Set 8 x 10 reps with 8 plates/side + banded tension
Set 9 x 8 reps with 9 plates/side + banded tension
*I normally stop at around 7 plates when adding bands, but felt strong today. The goal is to just keep going up in weight until your reps fall to within the 6-8 range. I used a wide foot placement with my toes pointing slightly outward to hit a bit more hamstrings.
Machine Dead-Stop Leg Press
Set 1 x 20 reps with 400lbs
Set 2 x 20 reps with 400lbs
Set 3 x 20 reps with 400lbs
*The key here is to go down and pause allowing the weight stack to touch for a brief moment before explosively pressing the weight back up. I used a narrow foot position to really smash my quads.
Here is a video:
[youtube=https://www.youtube.com/watch?v=QGOpdw2mUYk]
Superset: Lying Leg Curls & Banded Stiff-Legged Deads
Here are the bands I used: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Lying Leg Curls x 8 reps with 125lbs
Immediately followed by…
Banded Stiff-Legged Deads x 8 reps with bands
*The key is to use a moderately heavy weight which allows for perfect form on lying leg curls. I went immediately to banded stiff-legged deads in a cage whereby I stood on an aerobic bench. This takes most of the weight off my lower back at the bottom of the movement while dramatically increasing the tension at the top. Perform this superset for 3 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=FUv-GSETSm0]
That concluded this leg workout.
Train hard!
Mark