With this leg workout, you should superset 1(a) and 1(b) for three set then proceed to 2(a) and 2(b). This workout trains your quads and hamstrings.
1(a) LEG PRESS- MACHINE
Reps: 3 sets of 15
Execution: Position body on seat with back pressed against the back pad. Keep knees slightly bent and feet approximately shoulder width apart. Sit in good body alignment (abs tight, chest up, back straight). In a controlled motion, extend knees and push out. Keep knees in line with toes; avoid drawing knees in or out. While maintaining controlled motion, return to starting position (avoid locking out knees). Do not allow muscles to relax before next repetition.
1(b) LEG EXTENSION
Reps: 3 sets of 15
Execution: Adjust leg pad to contact lower shin just above the ankle. Adjust seat back to align knees with pivot point on machine. Sit in good body alignment (abs tight, chest up, back straight). Position legs to keep kneecaps on top. In a controlled motion, extend the knees by bringing feet forward and up just before knee lockout. Contract quad muscles fully without compromising form; avoid any hip movement. While maintaining the controlled motion, return to starting position without setting down the weight or relaxing the muscles.
2(a) SEATED LEG CURL
Reps: 3 sets of 15
Adjust leg pad to contact lower leg just above the ankle. Adjust seat back to align knees with pivot point on machine. Sit in good body alignment (abs tight, chest up, back straight). Position legs to keep kneecaps on top. Lock top pad comfortably on quadriceps. In a controlled motion, flex the knees by bringing feet down and back as far as possible. Contract hamstring muscles fully without compromising form; avoid any hip movement. While maintaining the controlled motion, return to starting position without setting down weight or relaxing the muscles. Do not allow the knee to hyperextend.
2(b) LEGS - STIFF LEGGED DEAD LIFTS
Starting Position: - Bend over and assume a mixed grip on a barbell that is lying on the floor. Keeping your legs straight (knees slightly bent), while holding your head up and back straight.
Movement: -Exhale as you keep your neck and back straight, standing upright raising the bar to your waist, moving into a standing position. Inhale as you keep your neck and back straight as you slowly lower the weight back to the floor by bending over at the waist, returning to the starting position. Repeat as required.