The following details my secondary leg workout from this past Tuesday morning.  The goal is to get a pump and not excessively tax the central nervous system on secondary training sessions.  These workouts usually only last about an hour because I perform them on Tuesday mornings (primary leg workouts are done on Saturday) at 4:45am.  Here is the workout…

 

Banded Lying Leg Curls

 

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

 

Set 1 x 10 reps with 50lbs + band

Set 2 x 10 reps with 50lbs + band

Set 3 x 10 reps with 50lbs + band

Set 4 x 10 reps with 50lbs + band

Set 5 x 10 reps with 50lbs + band

Set 6 x 10 reps with 50lbs + band

 

*Use the plantarflexion and dorsiflexion technique as show in the video below from a previous workout.  Flex your hamstrings hard and hold in the contracted position for a split second.  Select a weight in which you don’t hit failure.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=i9cZhda2Tdk]

 

Superset: Leg Extension Partials & Leg Press

 

Perform a few rounds of each exercise to get warm.

 

Leg Extensions x 15 reps with 205lbs

Immediately followed by…

Leg Press x 6 pause reps with 6 plates/side

 

*The key on the extensions is to do slow and controlled partials out of the bottom with your foot in dorsiflexion (toes pulled back) the entire time.  Basically do small pulses about half way to full extension and without bottoming out the weight at the bottom for continuous tension.  On the leg press take a 3 second count on the eccentric (negative), pause at the bottom and then explosively drive the weight up.  Don’t go super heavy and make these into grinder reps – think explosiveness.  Perform the superset for 4 round.

 

Reverse Banded Hack Squats

 

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

 

Set 1 x 25 reps with 2 plates/side

Set 2 x 25 reps with 2 plates/side

Set 3 x 25 reps with 2 plates/side

 

*Pump out the reps on this exercise without pausing and without coming all the way up to ensure continuous tension and massive quad burn.  Stretch your quads for 30 second each leg after each of these three sets.

 

That concluded this secondary leg workout.

 

Train smart!

Mark