The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym.  I trained with Christina and here is the workout…

 

Alternating: Hammer Strength Single Leg Curls & Cable Single Leg Curls

 

I did a few warm-up sets before jumping into what’s listed below.  Both exercises are done unilaterally, one leg at a time; therefore weight listed is per each leg.  I used an attachment like this on a low pulley for the Cable Single Leg Curls: https://www.elitefts.com/spud-inc-hamstring-curl-strap.html.

 

Hammer Strength Single Leg Curl x 8 reps with 60lbs

Immediately followed by…

Cable Single Leg Curls x 8 reps with 50lbs

Immediately repeat…

 

*Perform left leg, right leg, move to the next exercise and do left leg, right leg, and then go back and repeat without resting.  If you keep your hip pressed forward on the HS leg curls and curl until the pad hits your butt you will feel the contraction near the glute-ham area (upper hamstring).  On the standing single leg curls, (low pulley attachment) keep your knees in line with each other; standing straight up.  You should feel this exercise more in the lower hamstring.  We did these exercises alternating for 6 rounds.

 

Leg Press

 

I worked my way up in weight starting with 2 plates/side doing 15 reps each set until I got to my working weight - FYI.

 

Leg Press x 8 sets of 8 reps with 6 plates/side

 

*Again the key here is to minimize rest breaks.  I wore my G-Shock so I could watch the seconds pass while resting for 15 seconds between all 8 sets.

 

Alternating: Leg Extensions & Ground Base Squats

 

I did the ground base squats with something like this: https://www.elitefts.com/core-blaster-1-1.html.

 

Leg Extensions x 8 reps with 205lbs

Immediately followed by…

Ground Base Squats x 8 reps with 70lbs added

Immediately repeat…

 

*Man this got me breathing hard today, but maybe I was already gassed from the leg press 8x8.  Use perfect form on both exercises here and control the eccentric phase on each as well.  Alternate back-and-forth until you’ve done each exercise 4 times.

 

That concluded this leg workout.

 

Train hard!

Mark