5 Exercise Brutal Leg Workout
Generally when you see someone like the local gym fitness “expert” member or even trainer that performs and/or programs 10+ leg exercises for one workout, I generally get the question “Is that necessary?”
Now not to say that some top level and highly trained individuals may need some outlier amount of volume and exercises in some situation, somewhere.. maybe. Realistically depending on the goal and training age of the individual using a combination of proper execution, intensity, and intelligent use of training variables like pairings or tempo will be more effective than simply adding more exercises.
Sets and Reps
This program is written with the idea of using 2 warm up sets for beginning exercises and 1 warm up set or even none for later exercises like Lying Leg Curl and Walking Lunges.
How many seconds that should be spent during each contraction “phase” for lack of a bette term. The sequence is as follows:
b: eccentric “isometric”
d: concentric “isometric”
Workout & Notes
A1. Leg Extensions
A great way to fully shorten the quad, Leg Extensions provide a great amount of stability with the exception of some shear on the knee but only if excessive momentum and weight are used.
Work up to a heavy last set without the intensity affecting your form and intent.
B1. Trap Bar Deadlift (Heels Elevated)
A new favorite of mine lately, the Trap Bar Deadlift has allowed me the ability to train deadlifts without excessive use of my lumbar erectors (lower back).
The heel elevation provides a greater ability to achieve proper knee flexion to involve the quads more through the lift. I used 5 pound plates today.
C1. Lying Leg Curl
Another great stable exercise, the Lying Leg Curl challenges the hamstrings in the mid and short range effectively. Make sure you contract your abs and contract your hamstrings instead of launching the pad.
C2. Walking Lunges
What should be a staple or at least frequent flyer in most people’s programs, the walking lunge usually is passed on due to how simplistically brutal you can make this. Use a slow and controlled pace that allows you to lower to a depth within your active range for your pelvis- meaning if one side of your pelvis is drastically above or below the other side, it’s safe to say that’s outside your active range.
D1. Calf Raise Machine
Nothing fancy here, just great set up and execution can allow for an effective stimulus on the calves. Whether standing, using a leg press, or seated the same principles apply. Not only do we want to think up when we start to raise up but at the top imagine driving our ankle forward can help reach a shorter calf position.