Yesterdays Leg Routine. --Quads - Leg Extension (toes angled inwards) Increasing the weight, light ish warm up. 20 reps 20 reps 10 reps x4 short break in between sets -Leg Press, full depth (wide foot stance feet angled Outwards - toes pointing away) Warm up - 15 Heavy -> (hold for a 1-2 count at bottom before pressing and NO LOCK OUT at knees, constant tension) Increase weight every set 15 reps 16 reps - 16th rep being a forced 5 second hold 15 reps - Hack squat Feet places shoulder width distance & no locking out of the knees. Aim for a 3 second negative into explosive lift 12 reps Increase weight 12 reps (10 reps with same tempo and technique followed by 2 fast, explosive reps) 10 reps EXPLOSIVE regular reps Increase the weight each set 12 reps 10 reps 10 reps - Barbell squats (wide stance feet angled Outwards, toes pointing away) 15 reps Increase weight 12 reps - Seated Leg extension Feet shoulder width distance & 1-2 second hold 15 reps 15 reps 100 reps : Feet straight Feet facing in Feet facing out Ferry facing in Feet straight -- HAMSTRINGS - Lying leg curl Increasing weight each set and squeeze! 10 reps 10 reps 10 reps 10 reps - Leg press feet placed high on the plate pushing though the heels 20 reps Increase weight 20 reps 10 reps, 8 reps, 6 reps 10 second break between each set - Seated Leg Curl: 25 reps 25 reps 20 , 20th rep 10 second hold 10 partials - Walking lunges 20 ish strides x2 sets Final set 20 strides 10 short strides 10 long strides with a 4 second hold
Posted on: Sat, 25 Oct 2014 07:04:06 +0000
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