The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym. I had the pleasure of training with Chris Cotner - my training partner for about 4 years beginning in ‘09. I was pressed for time again today, so I continued toying with what some refer to as density training. Basically you do as much work as you can in a short period of time. Here is the workout…
Alternating: Lying Leg Curls & Seated Leg Curls
I did a few warm-up sets before jumping into what’s listed below. Also, the seated leg curl is a unilateral leg curl machine so weight listed is per each leg.
Lying Leg Curls x 8 reps with 110lbs
Immediately alternated with…
Seated Leg Curls x 8 reps with 60lbs
*The key here is to alternate between exercises with little to no rest breaks. Do this for 4 rounds, so each exercise is performed 4 times. Use the same weight on all for rounds, so ideally the first set should feel somewhat easy, but you might actually fail on the 6-8th rep of the last set. I started with 70lbs on the seated leg curl, but dropped the weight to 60lbs on round two because the first set was too hard. I basically failed on the lying leg curls on the 8th rep of my last set so that weight was perfect.
Alternating: Reverse Banded Hack Squats & Ground Base Squats
This is the band I used on the hacks: https://www.elitefts.com/pro-light-resistance-band.html.
This is perfect for the ground based squats: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.
I performed a couple warm-up/feeder sets on hack squats before launching into the following:
Hack Squats x 8 reps with 3 plate/side
Immediately alternated with…
Ground Base Squats x 8 reps with 70lbs added
*Same idea as on the leg curls; alternate between hacks and ground base squats basically non-stop until you’ve completed 4 rounds. This should test your cardio capacity a bit.
Alternating: Seated Leg Curls & Walking Lunges
Seated Leg Curls x 8 reps with 190lbs
Immediately alternated with…
Walking Lunges x 8 strides/leg (16 steps total) with bodyweight only
*It’s pretty insane how much this pumps my quads. Knock out 8 perfect reps on leg extensions and then go immediately into walking lunges. Following the lunges go right back into the leg extensions, and so forth. 4 rounds or 8 total sets is the goal. Stretch your quads good upon completing your 4th round.
That concluded this leg workout. Keep in my that the exercises listed do not constitute a traditional superset where you rest after each round; rather the goal is to perform set-upon-set non-stop. We are after accumulated fatigue.
Train hard!
Mark