Take your legs to the next level with this high volume, high intensity two-day leg workout that will have every last muscle fiber screaming growth!
DAY ONE: Hamstring and Calf-focused
Walking Lunges 10 x 3 (on each leg)
Keep your body upright and core engaged throughout the movement. Don’t overextend your leg when you lunge forward, which could cause your back to arch.
Seated Calf Raise 3 x 20
Limit momentum and pause at the top of the movement. Try to move through the ball of the foot rather than the base of the toes.
Standing Calf Raise 3 x 15
Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows. Push evenly through the entire width of your foot. Avoid pushing off from your big toe or the outside edges of your feet.
Stiff Legged Deadlift 3 x 12
Stand with your feet shoulder-width apart holding a barbell with an overhand grip. Your knees should be slightly bent and the aim is to maintain this slight degree of flex throughout the movement. Bend at your hips and lower the barbell, keeping your back straight. Lower until you feel the stretch in your hamstrings and glutes, then slowly straighten back up. Keep the bar close to your body throughout and avoid jerky movements.
Lying Leg Curl 3×15
Exhale and flex your knees, pulling your ankles as close to your buttocks as you can. Keep your hips firmly on the bench. Hold briefly, then inhale as you return your feet to the starting position.
Standing Leg Curl 3 x 12
Stand with your feet hip-width apart. Place your hands on the arm rest for balance. Slowly bend your knee, bringing your heel up towards your butt. Keep your thighs parallel.
DAY TWO: Quad-focused
Zercher Squat 4 x 6-8
Place a barbell in the crease of the elbow, keeping your feet slightly wider than you would for a back squat. Squat deep and keep your torso upright. Elbows should fall on the inside of the knees.
Walking Lunges 4 x 10 (on each leg)
Keep your body upright throughout the movement and your core engaged. Don’t overextend your leg when you lunge forward, as this can cause the back to arch.
Front Squat with Dumbbell 4 x 10-12
Hold the dumbbell in front of your chest and keep your feet shoulder-width apart with your toes facing forward. Squat as deep as you can, keeping your torso upright and core tight.
Back Squat 4 x 6-8
Push your hips back behind you, keeping your knees over your ankles. Your shins should stay vertical and ankles should move very little. Keep your lower back neutral and maintain a constant width between your knees.
Leg Extension 3 x 15-20
Extend your legs to the maximum, exhaling as you do so. Pause for a second during the contraction. Lower the weight back to the original position as you inhale. Make sure your legs don’t surpass a 90-degree angle.
Leg Press 3 x 15-20
Position your feet shoulder-width apart. Push through your heels, keeping your knees lined up over your toes. Extend the legs, but avoid locking the knees.
Photography: Simon Howard |
@snhfoto
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