Had 3 days off great workouts this week so far so I'm taking the day off for thanksgiving.
That got browsing the web so I stumbled across this leg workout that I will try for the next few weeks. Figure why not post it here and share.
QUAD AND HAMS:
LEG EXTENSION: 1X15R,1X10R,1X8R,
MAKE SURE THE PLATE TOUCHES ON ALL REPS.
LEG EXTENSIONS WITH STATIC HOLD:
6HOLDS/6REPS,5HOLDS/5REPS,4HOLDS/4REPS
STATIC HOLDS SHOULD BE 3SECONDS IN DURATION AT PEAK CONTRACTION. ALL REPS SHOULD
COME TO A DEAD STOP WITH A 2SECOND PAUSE
LYING LEG CURL: 1X15R,1X10R,1X8R
MAKE SURE THE PLATE TOUCHES ON ALL REPS.
LYING LEG CURL WITH STATIC HOLDS:
6HOLDS/6REPS, 5HOLDS/5REPS,4HOLDS/4REPS
STATIC HOLDS SHOULD BE 3SECONDS IN DURATION AT PEAK CONTRACTION. ALL REPS SHOULD COME TO A DEAD STOP WITH A 2SECOND PAUSE
HACK SQUAT:
1X15R 3X10R
FEET TOGETHER. DEPTH IS CRITICAL. GLUTES SHOULD BE PARALLEL WITH THE CALF.
REVERSE HACK SQUAT(WIDE STANCE)
1X15R 3X10R
FEET ON THE CORNERS OF THE FOOT PLATE WITH TOES POINTED OUTWARD. DESCEND TILL GLUTES ALMOST TOUCH THE BOTTOM. YOU WILL HAVE TO TUCK THE PELVIS FORWARD TO GET MAXIMAL DECENT
SMITH MACHINE SQUAT:
3X10REPS
SIT DEEP ENOUGH TO CRUSH A COKE CAN. WEIGHT ISN'T IMPORTANT
LEG PRESS:
1X10R,1X8R, 3X6REPS
THESE ARE HEAVY. QUADS SHOULD COME FLUSH WITH THE CHEST
THAT'S ALL ENJOY!! 🙂
Site is not up and ready yet but I got this from http://www.thetonyracanelli.com
That got browsing the web so I stumbled across this leg workout that I will try for the next few weeks. Figure why not post it here and share.
QUAD AND HAMS:
LEG EXTENSION: 1X15R,1X10R,1X8R,
MAKE SURE THE PLATE TOUCHES ON ALL REPS.
LEG EXTENSIONS WITH STATIC HOLD:
6HOLDS/6REPS,5HOLDS/5REPS,4HOLDS/4REPS
STATIC HOLDS SHOULD BE 3SECONDS IN DURATION AT PEAK CONTRACTION. ALL REPS SHOULD
COME TO A DEAD STOP WITH A 2SECOND PAUSE
LYING LEG CURL: 1X15R,1X10R,1X8R
MAKE SURE THE PLATE TOUCHES ON ALL REPS.
LYING LEG CURL WITH STATIC HOLDS:
6HOLDS/6REPS, 5HOLDS/5REPS,4HOLDS/4REPS
STATIC HOLDS SHOULD BE 3SECONDS IN DURATION AT PEAK CONTRACTION. ALL REPS SHOULD COME TO A DEAD STOP WITH A 2SECOND PAUSE
HACK SQUAT:
1X15R 3X10R
FEET TOGETHER. DEPTH IS CRITICAL. GLUTES SHOULD BE PARALLEL WITH THE CALF.
REVERSE HACK SQUAT(WIDE STANCE)
1X15R 3X10R
FEET ON THE CORNERS OF THE FOOT PLATE WITH TOES POINTED OUTWARD. DESCEND TILL GLUTES ALMOST TOUCH THE BOTTOM. YOU WILL HAVE TO TUCK THE PELVIS FORWARD TO GET MAXIMAL DECENT
SMITH MACHINE SQUAT:
3X10REPS
SIT DEEP ENOUGH TO CRUSH A COKE CAN. WEIGHT ISN'T IMPORTANT
LEG PRESS:
1X10R,1X8R, 3X6REPS
THESE ARE HEAVY. QUADS SHOULD COME FLUSH WITH THE CHEST
THAT'S ALL ENJOY!! 🙂
Site is not up and ready yet but I got this from http://www.thetonyracanelli.com
