The other day I was talking to a couple guys at Wiefit and I heard about this leg workout that sounded pretty intense. It is meant to hit all parts of the legs and will really shock the muscles if you haven't done something like it before. Begin by warming up and stretching to avoid injury.
It starts on the leg press, you should do 3 sets of 20 with no rest in between for a total of 60. Do 20 with your feet low and close, then 20 with them low and spread, then 20 with them high and spread apart. This will hit your quads, hamstrings, and glutes. You should do this rotation 3 times for a total of 3 sets of 60. It will be difficult, so do a weight that you can struggle with but do. Take a 2 minute break in between each set of 60.
The second life you should do is lunge walk with or without dumbbells. You should do somewhere 20-25 steps with each leg. Do 3 sets. take a minute or two break in between sets.
Next are straight leg dead lifts. Make sure to feel the stretch in your hamstrings and do proper form. (http://www.youtube.com/watch?v=OpzRX3slWjE&feature=related) <--This shows proper form. You should do 3 sets of 15 with a short break in between.
The final lift will be leg extensions. Most gyms have machines for these. Make sure you do proper form, do not try to do a bunch of weight, make sure you control the weight both up and down. If you do not the lift will not have the same effect. Again take a short break in between sets.
This workout is for athletes and fairly experienced weight lifters. It is not made for inexperienced gym goers or for those who can get injured easily. Make sure you cool down and stretch once you are done, and get your protein/post workout meal in within 30 minutes of finishing the workout.
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