The Three Day Body - Phase One - Week Five: Legs
Remember the importance of warming up. Don’t just fly through warm ups but engage in each warm up rep.
Leg extension and leg curl are supersetted, so go to one to the other, and only rest after one full set. 2-3 INTENTIONAL warm ups on each machine.
Leg Extension: Loosen up your joints and get the blood moving with two or three warm up sets of 12. Squeeze your quads at the top for a good second or two, then lower down for 2 to 3 seconds. Keep adding weight to feel the warm up after a few sets, then go over to the laying leg curl machine to warm up your hamstrings for a few sets. Pyramind up in weight for 12, 10, 8 on each.
- After you are warmed up, do 12 on the leg extension, then 12 on the laying leg curl machine. Rest as much as you need without getting cold about 60 seconds. Then add some more weight on both machines and do 10 on each. Rest, add a little more weight, and do 8 more on each.
- Also helpful to stretch hamstrings, glutes, quads, hip flexors, and calves during and after training.
Superset 3 Rounds
Leg Extension 3 x 12
Laying Leg Curl 3 x 12, 10, 8
Wide Squats in Smith Machine– multiple sets of 10 to warm up, adding weight each time, thighs PARALLEL to the ground. 90 degrees! Wide stance, knees same direction as toes. Sink low with knees and toes out, but dang it, don’t hurt yourself! Study video’s and watch your form in the mirror. Ask a trainer to watch your form if you need to, they would be happy to until you get it right. Pyramid up in weight 3x10. 4th set drop the weight a little and go til failure. Strict form!
- Keep knees out in the same direction as toes, but not going past your toes. Lower down on 3 second count and drive up with squeezing your glutes, drive up through heels, and keeping chest up and out.
- Warm up well with multiple sets before your working sets on these.
Dumbbell Deadlift to focus on stretching *hamstrings* and engage glutes to squeeze back up. Remember to really push your hips back and open the area between your hamstrings and your glutes. This keeps tension out of your back. 3 sets of 12, and the weight doesn’t need to be heavy.
Rest between sets as much as you need, but don’t get cold. I never rest more than 90 seconds.
Reverse Lunge with Dumbbells: With dumbbells in hands and feet together, take one deep step back with your right foot. Make sure your front knee never goes past your toe. With your right foot back, squeeze your left glute to come back up. Do 10 – 12 on both sides for 3 sets.
Seated Calf Raises: 7 normal speed full range of motion, 7 slow speed full range of motion, 7 top to midway range of motion, 7 bottom to midway range of motion. 3 sets of 28
Stretch! I love doing a spin class the day after leg day to help shake it out and restore. Continue helping your body be its best and you’ll thank yourself for it.