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WEDNESDAY: LEGS

 

EXERCISE SETS REPS
Walking DUMBBELL Lunge 3 12, 10, 8
Barbell Front Squat 3 12, 10, 8
Lying Leg Curl 3 12, 10, 8
Leg Extension 3 12, 10, 8
DUMBBELL Stiff-Leg Dead Lift 3 12, 10, 8
Standing Calf Raise 3 12, 10, 8

 

  • Walking DUMBBELL Lunge

    Starting with your feet together, take a dumbbell in each hand and hold them at your sides, with your palms facing inwards. Taking a long step forward and, landing heel-first, bend both knees so as to lower your body toward to floor. Stop just short of your back knee touching the ground. Push off and take another stride forward with the opposite leg and descend into the lunge again.

  • Barbell Front Squat

    Stand up straight with the bar across the front of your shoulders and your feet just outside shoulder-width, toes pointed out slightly. Keep your chest and back flat, eyes focused forward. Palms should be facing up. With your abs tight, bend your knees and hips as if sitting in a chair until your thighs are parallel with the floor. Reverse the motion by driving through your heels and pressing your hips forward to return to the start position.

  • Lying Leg Curl

    Adjust the machine lever on the leg curl machine so the pad of the lever sits on the back of your legs, just behind your ankles. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the handles of the machine. Position your toes straight. Curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second. Bring the legs back to the initial position.

  • Leg Extension

    Start seated on the machine with back of the knees at the edge of the seat and padding on the front of your ankles.
    It’s important to make sure your hips, knees and ankles are in line with each other. Engage quads and extend at the knee bringing your feet up and in line with knees. Squeeze at the top before slowly releasing back down into bottom position.

  • DUMBBELL Stiff-Leg Dead Lift

    Stand with your chest out and shoulders back, maintaining a slight arch in your lower back. Position your feet straight under you, about hip-width apart, with a very slight bend in your knees. With a flat back, lean forward from your hips, pushing them rearward as the dumbbells slide down toward mid-shin level. Stop before your lower back starts to curve and rise back up, pushing your hips forward as you exhale at the top.

  • Standing Calf Raise

    Place your feet with the balls of your feet on a small platform or step-up bench. Let your heels travel towards the floor for a good stretch, then press up onto your toes as high as possible and repeat.

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