DEV'S WEEKLY WORKOUT: LEGS
We start the series off with what people like to skimp on the most. When you think about what workout you’re least likely to follow through on on a bad day it is most likely leg day. This is what is wrong with the world today.
This workout is going to focus on your legs as a whole, not just your quads which look pretty in your short shorts.
1. First up is Lying Leg Curls. We start off with an isolation movement for the hamstrings to really get them firing. Start with 2 warm up sets of 20-30 reps to ensure the muscle is primed for action, we want some blood in those hammies. On each rep you need to focus on the squeeze at the top of the movement just like you would with a bicep curl, think of your hamstrings as your biceps’ big older brother. Let the weight come down slowly for a count of 2-3 seconds on the negative and get a big stretch at the bottom.
2. Next up is Single Leg Standing Hamstring Curls. Just like you would move onto a unilateral bicep movement after priming the muscle nicely, we do the same with the hamstrings to ensure we get a nice and solid mind muscle connection on every squeeze. Your hamstrings need a big squeeze each rep to really be stimulated on every rep. Heavy weight is not necessary at all when your movements are slow and concentrated.
3. We move onto Stiff-leg Deadlifts next to finish your hamstrings off before the compounds (yes, pre-exhaustion is fun). Point your toes in at the start of each rep and as your torso rises focus on external rotation of your knees and quads to activate not only your entire hamstring but your glutes as well. You’ll be surprised at how little weight you truly need while focusing on a slow negative and a hard contraction on every rep.
4. Our first compound movement for the day are walking lunges. Grab a pair of dumbbells as to not restrict the depth you can get like holding plates would. Take a big step and gently let your back knee touch the floor while slowly descending into every rep. Plant your foot before descending. You don’t want to have to fall into each rep but rather have it concentrated and with purpose.
5. We move onto leg extensions to get the quads really burning now. Start with a moderate weight and up it every set until your fourth and final set. Focus again on the squeeze at the top of every rep and hold it there for 2 seconds. After completing the prescribed reps perform 5-8 partial reps to pump the muscle full of blood.
6. Finally, we get to squats. Yeah, your legs are going to be feeling it by now which means not much weight is going to take you over your tipping point. Every rep you need to hit depth, sitting back into the movement ensuring the weight goes through your heels while your knees track either in line or outside the line of your toes. Explode up on each rep after a nice and slow concentrated negative.
7. We finish off with Leg press after a gruelling 23 sets worth of tough work. Make sure you hit depth and a full range of motion with every single rep stopping just short of lockout to ensure tension stays on your quads throughout. This is really going to burn.
1. Lying Leg Curls: 4 sets x 15-20 reps
2. Standing One-leg Curls: 4 sets x 12-15 reps
3. Stiff-leg Deadlifts: 4 sets x 15-20 reps
4. Walking Lunges: 3 sets x 12 steps per leg
5. Leg Extensions: 4 sets x 20, 15, 12, 12 reps
6. Squats: 4 sets x 20, 15, 12, 12 reps
7. Leg Press: 4 sets x 15-20 reps
Dublin Strength Coach 076 502 7825 Instagram - @devcorke Facebook – Dev Corke Athletics