The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland.  My recent training partner on leg days, Chris Cotner, was out sick so Christina and I trained together.  I took the opportunity to do some higher reps and some functional work. Here is what we did...

 

Lying Leg Curls

 

Set 1 x 12 reps with 50lbs

Set 2 x 12 reps with 65lbs

Set 3 x 12 reps with 80lbs

Set 4 x 12 reps with 95lbs

Set 5 x 12 reps with 110lbs

Set 6 x 12 reps with 125lbs

 

*Higher reps and lower weight here today.  I started with doing 12 reps and went up in weight until Christina had to help me with forced reps to get all 12.

 

Superset: Sled Pull & Hip Thrusters

 

I used a sled similar to this: https://www.elitefts.com/eliteftstm-compact-dragging-sled.html.

 

Sled Drag x 25 yards with 2, 3, 4, 5, 6 plates

Immediately followed by…

Hip Thrusters x 12 reps with 135lbs

 

*Five rounds of this superset going up in weight on the sled pull.  On the hip thrusters hold and flex briefly at the top on each rep, driving up hard on the concentric.

 

Here is a video:

 

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

 

Reverse Banded (Occluded) Hack Squats

 

I used this band: https://www.elitefts.com/pro-light-resistance-band.html on the hack squats.

You will need knee wraps like these: https://www.elitefts.com/elitefts-normal-knee-wrap.html.

 

Set 1 x 15 reps with 2 plates/side

Set 2 x 15 reps with 3 plates/side

 

Add knee wraps to upper thigh...

 

Set 3 x 6 reps with 4 plates/side

Set 4 x 6 reps with 4 plates/side

Set 5 x 6 reps with 4 plates/side

Set 6 x 6 reps with 4 plates/side

 

*The key here is to use a wide stance and sink down deep.  Do a couple feeder sets of 15 reps without restricting blood flow.  Before starting my third set I wrapped my upper thigh at about 70% of the tightness used when wrapping my knees.  On the next 4 sets rest only 15 seconds between each and keep the wraps on until your done with all sets.

 

Dumbbell Stiff-Legged Deads

 

Three sets of 8 reps with 65lbs

 

*Elevate your toes and really focus on the stretch here.

 

That concluded this leg workout.

 

Train hard!

Mark