The Gain Trust™

Legs

9/26/2016 - Legs

(Note: Always adjust the weight to fit your ability with the given repetition range. Never compromise form or range of motion for additional weight unless specified)

Warm-up: Jump on the hamstring curl machine and put it at 40% of your 8 rep weight, do 15 reps. Then stretch your hamstrings/quads for a minute. Then go to 50% of your 8 rep weight, do 15 more reps. Then go up to 75% of your 8 rep weight, do 15 more reps. Then hop on the rack and do 15 front squats with just the bar. Rest a second, do 12 reps with 135lbs.

  1. Superset – 4 sets
    1. Front squats – 6 reps (185lbs, 205, 225, 225)
    2. Leg Extensions - 10 full reps with half reps in between (205lbs, 205, 205, 205)
      1. Note: Using both legs, each ‘half rep’ requires coming back down half-way for the eccentric portion of the rep and back up to the full extension. Each rep when fully extended you should implement a 2 second pause in the extended position.
  2. Superset – 3 sets
    1. 1-Leg Leg-Press – 10 reps each leg (180lbs, 180, 180, 180)
      1. Note: Range of motion is key, make sure you bring your knee back close to your head and stagger your leg to slightly to the side to allow for additional range of motion. Explode on the way out, slow the rep down for the eccentric portion.
    2. Back Pause-Squats – 10 reps (155bs, 185, 185)
      1. Note: Pause in the position just parallel to the ground for a slow 2-count. Explode out of the hole for the concentric portion of the rep.
  3. Triple Superset – 3 sets
    1. Single Leg RDL’s – 15 reps each leg holding a kettle bell in the opposite hand (60lbs, 60, 60)
    2. Pull Thru’s (holding rope between legs, driving through the glutes) – 15 reps (80lbs, 80, 80)
      1. Note: Take a few steps away from the keiser holding the rope between your legs. Let your glutes go back, then drive your hips forward without pulling from your arms (simple keeping the rope where it is relative to your hips). At the full hip extension, hold the glutes squeezed for an extra second.
    3. Hamstring Curls- 15 reps (175lbs, 190, 205
      1. Note: Hold each rep in the squeezed position for an extra second. This will be a tremendous burn – you’ll thank us later.
  4. Finisher Superset – 2 sets
    1. Light Front Squats – 15 reps (135lbs, 135)
    2. Step-Ups onto a box – 10 reps each leg (135lbs, 135)
      1. Note: Add resistance/height of box as required for exhaustion at the end of the 10 reps each leg.

 

 

Domenic GarafolaComment