The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym.  I’m continuing to use multiple sets with short rest breaks, which makes leg day particularly challenging.  Here is what I did…

 

Banded Lying Leg Curl

 

Here is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Lying Leg Curl x 6 sets of 6 reps with 95lbs + band

 

*I used a band here today to increase tension in the contracted position.  Christina and I alternated back-and-forth non-stop until we each completed 6 sets.

 

Ground Base Squats

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Here is the equipment I used for this exercise: https://www.elitefts.com/core-blaster-1-1.html.  I did one warm-up set before doing the following:

 

Ground Base Squats x 8 sets of 8 reps with 70lbs added (two 35lb plates)

 

*I cannot do back squats due to my lower back, but this exercise serves as a good alternative.  Really control the rep tempo here and sink deep into your hips at the bottom.  Slow reps will seriously tax your legs and cardiovascular capacity; especially when doing 8 sets with 20 second rest breaks.

 

Seated Leg Curls

 

I used a unilateral Life Fitness leg curls so weight listed is per each side - FYI.

 

Seated Leg Curl x 6 sets of 6 reps with 60lbs

 

*I lean forward on these vs. leaning back into the back support because it creates a much greater stretch when your legs are extended.  Try them this way if you’ve never done it before.  Again, keep rest breaks to 20 seconds or less.

 

Machine Leg Press

 

I used a Life Fitness Leg Press with a weight stack - FYI.

 

Machine Leg Press x 8 sets of 8 reps with entire stack (330lbs?)

 

*I kept my feet somewhat narrow because I took a wider stance on the ground base squats.  These really hammered my quads.  Take 20 second rest breaks.

 

Walking Lunges

 

Set 1 x 12 steps/leg (24 total) without weight

Set 2 x 12 steps/leg (24 total) without weight

 

*I did this exercise primarily to stretch out my hip flexors.  Take long strides and pause briefly at the bottom.  I rested for about 90 seconds between sets while I further stretched my quads.

 

That concluded this leg workout.

 

Train hard!

Mark