Articles
PUMPED LEGS AT THE GYM
WARM-UP
STAIR STEPPER
Step for 10 minutes
LEGS - PLATE LOADED NARROW HACK SQUAT
Starting Position: - Position yourself in the machine
with your shoulders and back flat against the pad. Place your feet
closer than shoulder width apart on the platform. Start with your knees
bent to a 90degree angle.
Movement: - Exhale, bearing the weight on the heels of
your feet, straightening your legs. Inhale; slowly return your leg to
the starting position. Repeat as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - PLATE LOADED SINGLE LEG PRESS
Starting Position: - Position yourself in the machine
with your shoulders and back flat against the pad. Place one foot on the
platform. Start with your knee bent to a 90degree angle.
Movement: - Exhale, bearing the weight on your heel,
straightening your leg. Inhale; slowly return your leg to the starting
position. Repeat as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - SINGLE LEG CURLS
Starting Position: -- Position one of your knees
against the pad and place the heel of your other leg against the bottom
roller. Lean your upper body forward to comfortably grip the handles.
Start with your leg fully extended.
Movement: -- Exhale as you pull your leg up as high as
you can. Inhale as you slowly return your leg back down to the starting
position.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - OLYMPIC BAR STIFF LEG DEADLIFTS
Starting Position: Grip the bar with your palms turned
toward you and your arms straight so that the barbell is hanging
directly below your shoulders. Bend at your waist keeping your back and
legs straight.
Movement: - Exhale as you raise yourself to a standing
position, holding the bar at your waist. Inhale as you slowly lower the
bar back to the starting position. Repeat as required.
Notes:
Dont go heavy on this one. BE CAREFUL.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - WALKING LUNGES
Starting Position: - Assume a standing position with
your feet slightly less than shoulder width apart. Grasp a barbell with
a wider than shoulder width grip and place it across your shoulders.
Movement: -Inhale, keeping your back vertical and
slightly arched, slowly step forward with one leg making a long stride,
lowering your body down and forward until your rear knee lightly touches
the floor. Exhale, shifting your weight forwards, bringing your back leg
next to your front leg. Inhale, and lunge forward with your back leg.
Repeat as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - LEG KICKBACKS
Starting Position: - Position yourself into the
kickback machine so that your elbows are in the elbow pads and one knee
in resting on the knee pad. Extend your other leg behind you placing
your foot up onto the foot platform. In this beginning position your
back leg should be in a 90-degree angle.
Movement: - Exhale, straighten your back leg by pushing
the platform back, bearing the weight on your heel. Inhale, slowly
returning your foot and leg to return to the starting position. Repeat
as required with other side.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - SEATED DUMBBELL CALF RAISES
Starting Position: Sit on the edge of a flat bench with
your knees bent and feet flat on the floor. Hold a dumbbell on each
thigh.
Movement: Exhale as you push up with your toes, lifting
your heels off of the floor. Inhale as you slowly return your heels back
down to the starting position. Repeat as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - LOWER LEG STRETCH I
Starting Position: Stand on a low platform and hold
onto something for support.
Movement: Allow your heels to hang down off of the
platform. Hold this position for thirty seconds. Press up onto your toes
and lift your heels up as high as you can. Hold this position for thirty
seconds.
pumped legs in gym
LEGS - BUTTERFLY
Starting Position: Sit on an exercise matt with your
back straight.
Movement: Bring the soles of your shoes together and
pull them in as close to your body as you can. Allow your hands to rest
on your shoes or to apply light pressure to your thighs. Hold this
position for thirty seconds.
CARDIOVASCULAR CARDIO
ELLIPTICAL GLIDER
Glide for 25 minutes keeping your speed above 125 strides per minute.