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Leg Training
SQUAT
4 Sets (8REPS, 6REPS x’s 2sets, 3-4REPS)
-I keep feet slightly passed shoulder width stance,toes pointed out.
-I prefer bar high up on traps, some keep it lower down on back (use what works for you).
-Sink butt down first, knees should bend second. Imagine sitting into a chair.
-Chest out & up, will help support the weight.
-Drive up through heels.
REVERSE HACK SQUAT 4 SETS (8-10REPS x 2 sets, 6-8 REPS x 2 sets)
-I start by placing one foot in the machine close to the edge of the step
-Then I get my shoulders under the pad with my hands in place
-Last I glance down & get my other foot in place without moving from the current possition
-Lower as you would a squat with butt first, knees second.
-I go as low as the machine allows then drive up through heels while squeezing with hamstrings & glutes.
LEG PRESS 3 SETS (8-10 REPS)
-Volume is what I have in mind at this point,trying to pump the muscles till they scream.
-I always change up my feet position on the plate, some days more narrow with feet high up & others further apart with feet in middle.
-Main thing I keep in mind is not locking out EVER! Should be constant up & down keeping muscles stretching entire time.
Seated Leg Curls 3 SETS (8-10REPS, )
-I often super-set this with Leg Extensions
-Make sure that you are locked into the machine tight, I move seat back almost all the way forward,top pad comes down firmly over mid thy, foot pad should be roughly 4 fingers above ankle
-Make sure to squeeze with hamies & even hold for 1 sec while controlling the weight as you slowly release
Leg Extensions 3 SETS (8-10REPS, )
-Similar to leg curls get yourself wedged into the machine tight
-I keep myself in middle to front of seat, foot pad just above ankle
-Make sure to squeeze with Quads & even hold for 1 sec while controlling the weight as you slowly release
