The following details my main leg workout from this Saturday morning at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows, but I made a few modifications while training with Christina.  Here is the workout…

 

Lying Leg Curls

 

Do a few warm-ups before beginning the working sets.

 

Set 1 x 20 reps with 80lbs

Set 2 x 20 reps with 80lbs

Set 3 x 20 reps with 80bs

Set 4 x 20 reps with 80lbs

 

*The key here is to pump the reps non-stop until you get 20.  The fourth set should be very difficult.

 

Smith Machine Hip Thrusters

 

Set 1 x 10 pause reps + 5 pump reps with 135lbs

Set 2 x 10 pause reps + 5 pump reps with 185lbs

Set 3 x 15 pump reps with 235lbs

Set 4 x 5 pump reps + isohold with 285lbs -> drop to 235lbs x 5 pump reps + isohold -> drop to 185lbs x 5 pump reps + isohold -> drop to 135lbs x 5 pump reps.

 

*Deliberately hold the contraction at the top while flexing your glutes and not hyperextending your back on the pause reps.  On the pump reps you just pump them out non-stop.   Work your way up in weight and then finish with a drop.  On the drop hold the weight in the flexed position while your training partner strips the weights.

 

Leg Extensions

 

Perform 3 or so warm-up sets to get your knees really warm.

 

Set 1 x 8 reps with 220lbs

Set 2 x 8 reps with 220lbs

Set 3 x 8 reps with 220lbs

 

*The key here is to flex hard holding the contraction for a 2 second count on each rep.

 

Goblet Squats w/Heels Elevated

 

John called for front squats, but they are no bueno on my lower back so I opted for goblets with heels elevated - FYI.

 

Set 1 x 12 reps with 80lbs

Set 2 x 12 reps with 80lbs

Set 3 x 12 reps with 80lbs

Set 4 x 12 reps with 80lbs

 

*I used the end of a lifting platform with a steep angle to elevate my heels significantly to ensure quad emphasis.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=uqRO1uEBBio]

 

Single Leg Presses

 

Set 1 x 10 reps with 2 plates/side

Set 2 x 10 reps with 2 plates/side

Set 3 x 10 reps with 2 plates/side

 

*Perform deliberate reps here.  I’m exactly one week out from competing so I didn’t really push the limits on this, but it felt really good.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=I-UdziTA1QU]

 

Dumbbell Stiff-Legged Deads

 

Set 1 x 10 reps with 50lbs

Set 2 x 10 reps with 50lbs

Set 3 x 10 reps with 50lbs

 

*I can’t go very heavy here due to my lower back, but the focus is on the stretch anyway.  Adjust your weight as needed.  I elevated my toes on 5lb plates to create a greater stretch at the bottom and only came up ¾ of the way to maintain hamstring tension.

 

That concluded this day’s leg workout.

 

Train hard!

Mark