The Three Day Body - Phase One - Week Twelve: Legs
Seated Leg Curls: 2 warm up sets of 15. Then 4 sets of 12. Rest pause at every rep, where you completely relax your hamstrings each time before doing your next one. So execute perfectly by squeezing hard, as far as you can get your feet back, and lower slowly all the way to the top. Rest pause for a second at the top and squeeze back down again. Superset from leg curls to the stiff leg deadlift!
Stiff Leg Deadlift: Use dumbbells instead of the bar. 4 x 8 Doesn’t have to be real heavy, but to focus on keeping hips back as far as possible, weight through your heels, and dumbbells close to your shins. Focus on feeling the stretch through your hamstrings, then squeeze your glutes keeping dumbbell’s close to body, only coming up about 3/4 of the way. Rest about 60 seconds to start next round.
Superset 4 Rounds of Leg Extensions & Walking Lunges
Leg Extensions: *Notice Jay Cutler in the video who has an emphasis on the importance of warming up the joints and getting blood in the muscle before working. Do 2-3 warm up sets and pyramid up weight each time, then 4 x 8. Squeeze hard for 2 seconds at the top and use full range of motion. When you finish 8 reps, superset with walking lunges.
Walking Lunges: 8 per side with dumbbells. CAREFUL on form and coordination so you don’t trip. You should already be tired by this point. Rest 60 seconds and start next round for a total of 4 rounds.
Smith Machine Squat: Pyramid up with a few low rep sets. Build up to a weight that is hard for 8. Go deep on these with perfect form, and use a weight that will allow you do go deep and struggle for 8 for 4 sets.
Calf Raises: 3 sets of 20. Stretch calves immediately after the sets. I normally don’t include calves on leg day workouts, but don’t forget to train calves when it works best for your schedule. You can do them at the end of leg day if you want, or perhaps on a day where you are getting in your abs and cardio.The best thing here, is that you can make it work for your schedule. The most important thing is the three main training days, and have abs, calves, and cardio ‘sprinkled’ around those 3. Makes it simple enough right?
Stretch hip flexors, quads, and hamstrings for a good 20-30 seconds each.