Here's a killer leg workout that you can do the next time you go to the gym. This workout is not for beginners because of the advanced nature of the exercises.
1. STAIR STEPPER
Step for 5 minutes on a low level
2. LEG EXERCISE - 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 90 degree 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.
How Many: 3 sets of 15
Rest: 45 seconds
3. LEG EXERCISE - PLATE LOADED SINGLE LEG PRESS Rest: 45 seconds 4. LEGS - SINGLE LEG CURLS Rest: 45 seconds 5. LEGS - OLYMPIC BAR STIFF LEG DEADLIFTS Rest: 45 seconds Rest: 45 seconds Rest: 45 seconds Rest: 45 seconds 9. LEG STRETCH - LOWER LEG STRETCH I
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.
How Many: 3 sets of 15
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.
How Many: 3 sets of 15
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.
How Many: 3 sets of 15
6. 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.
How Many: 3 sets of 15
7. 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.
How Many: 3 sets of 15
8. 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.
How Many: 3 sets of 15
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.
10. LEG STRETCH - 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.
11. CARDIO - ELLIPTICAL GLIDER
Glide for 7 minutes keeping your speed above 125 strides per minute.