The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym. I trained alone and continued to include blood flow restriction, aka occlusion training. Here is what I did…
Alternating: BFR Lying Leg Curl & Leg Extensions
I did a couple warm-ups first without restricting blood flow - FYI.
You’ll need some knee wraps similar to these: https://www.elitefts.com/elitefts-normal-knee-wrap.html.
BFR Lying Leg Curls x 8 reps with 80lbs
Immediately followed by…
BFR Leg Extensions x 8 reps with 160lbs
Immediately repeat…
*The key here is to wrap your upper thigh at a 70% of what you would typically do for your knees when squatting. Alternate back-and-forth between exercises with no rest and without removing the wraps until you’ve done each exercise 8 times.
Here is a video of one round:
[youtube=https://www.youtube.com/watch?v=aOsfO0ZuukI]
Goblet Squats (heels elevated)
I did one set of 20 reps without weight to ensure I was good and warm - FYI.
8 sets of 8 reps with 70lbs
*The key is to elevate your heels. The end of one of the platforms at my gym is sloped and works perfect, but you could potentially use 5 or 10lb plates under your heels as well. The idea is to do 8 sets of 8 reps with no more than 30 second rest breaks. The cumulative fatigue is awesome.
Here is a video of one round:
[youtube=https://www.youtube.com/watch?v=he92ILGCuoM]
Alternating: Leg Press & Seated Leg Curls
I did a couple sets to work up in weight on the leg press - FYI.
Leg Press x 10 reps with 6 plates/side
Immediately followed by…
Seated Leg Curls x 8 reps with 60lbs (each leg)
Immediately repeat...
*Use a wide stance with your toes pointing slightly outward and knees tracking outside of your torso. Perform 10 controlled reps pausing briefly at the bottom on each. Move straight to the seated leg curls and hold the contraction for a split second on each rep here. Go right back to the leg press, alternating until you’ve done each exercise 6 times.
Walking Lunges
Set 1 x 36 strides (18 each leg) with bodyweight only
*Just one good set of walking lunges whereby you hold the bottom position for a 1 second count on each lunge.
That concluded this leg workout, but don’t forget to finish with some stretching.
Train hard!
Mark