The following details my primary leg workout from this past Saturday morning at Kirkland Gold’s Gym. The workout was based on a program by John Meadows with some of my own modifications and additions. I trained with Christina and here is exactly what I did…
Superset: 1.5 Lying Leg Curls & Hip Thrusters
Lying Leg Curls x 6 (1.5) reps with 110lbs
Immediately followed by…
Hip Thrusters x 15 reps with 135lbs
*The key on the lying leg curls is to curl the weight up until the pad hits your butt, then lower half way, curls back up and then extend fully – that’s one rep. Normally the half rep is done out the bottom/stretched position, so I decided to do it from the top today. We were pressed for time a bit this morning so I decided to superset the leg curls with hip thrusters. On the hip thrusters briefly pause in the contracted position for the first 10 reps and then pump out the remaining 5 reps for a total of 15.
Here is a video:
[youtube=https://www.youtube.com/watch?v=-inADdY7ed0]
Bandbell E-MAXX Squats
As you know I cannot squat with anything but very light weight. Today we used the Bandbell E-MAXX Bar as seen here: https://www.elitefts.com/catalog/product/view/id/27401/.
I hung the weight with these bands, here: https://www.elitefts.com/pro-mini-resistance-band.html, and here: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Set 1 x 20 reps with two 25lb plates hanging from each side
Set 2 x 20 reps with two 25lb plates hanging from each side
Set 3 x 20 reps with two 25lb plates hanging from each side
Set 4 x 20 reps with two 25lb plates hanging from each side
Here is a video so you can see the bar in action:
[youtube=https://www.youtube.com/watch?v=YBUoGpQXCS8]
*The idea behind the Bandbell Bar is that it oscillates via the flexible bar and via weight hanging from bands. It requires a tighter core and creates more muscle activation due to the instability. Pumping out high reps brings a ton of blood to the quads.
Superset: Leg Press & Leg Extensions
Leg Press x 10 reps with 6 plates/side
Immediately followed by…
Leg Extensions x 10 reps with 145lbs
*This combination took the quad pump to another level. Control the descent on the leg press, pause briefly at the bottom and press back up for a total of 10 reps. Immediately go to leg extensions and pause in the contracted/flexed position for a split second on all 10 reps. My quads were so pumped that I stretched each leg for 30 seconds between each superset. Perform this superset for a total of 5 rounds.
Walking Lunges
Set 1 x 12 strides with each leg using bodyweight only
Set 2 x 12 strides with each leg using bodyweight only
*I used this as simply a finisher to stretch everything out. Take long strides and gently touch your trailing knee to the ground on each lunge.
That concluded this primary leg workout.
Train hard!
Mark