Workout Instructions
A. Single Leg Extensions
3 sets, 10 reps
Single leg extensions are another great way to focus strength training on a particular leg.
Load your desired weight onto a leg extension machine, and sit with your back flat on the bench, with your legs bent at a 90 degree angle. Next with a single leg, push out until your leg is straight, lifting the weight. Squeeze the top part of your quads, near your hips as you reach a full-extension.
B. Split Squats
3 sets, 10 reps (each leg)
Split squats are a compound leg exercise which work a range of muscles within your lower body muscle group.
Finding your position - Sit on the edge of the bench with the bottom of your button crease on the corner of the bench, your knees straight and legs out in front of you. From here push yourself into a standing position, this will now be the position of your front foot. For your rear leg position, place the top of your foot on the bench behind you. Breath & brace, bend your front knee and sit into the hole thinking about bringing the hips straight up and down as if they’re on a string. Drive through your front foot, focusing on pushing the ground away from you. Your torso should remain neutral or slightly leaned forward allowing the knee to track forward without the heel lifting off the ground.
D. Laying Leg Curls
3 sets, 12, 10, 10 reps
Lying leg curls target a range of lower body muscles, including the hamstrings, calf muscles & glutes.
Lying face down on a leg curl machine with your legs fully extended & the roller pad positioned near your heels, grab the side handles. Stretch your legs out fully and grasp the side handles of the machine, keeping your torso flat on the bench as you do so. Curl your lower legs up as far as you can while keeping your upper legs on the pad. Once your legs are fully contracted, hold the position for a second. Bring your legs back to the starting position and epeat for the number of reps in your set.
E. Good Mornings (Precor)
3 sets, 10 reps
Good Mornings target a variety of lower body muscles including the: back, glutes, core & hamstrings.
Using a precor machine, start by placing your hands on the grips, pads on your shoulders, feet shoulder-width apart and a slight bend in your knees. Brace your core, hinge from your hips only, pushing your bum backwards and keeping your spine in a neutral position. Slow and controlled, still hinging backwards with your hips, aim to keep your shins straight up and down, getting your chest close to parallel to the ground whilst feeling your hamstrings being engaged the lower you go. Hold this position for a second, then slowly return to the starting position driving through your glutes.
F. Sissy Squat
3 sets, 10-12 reps
Sissy Squats target the quads whilst strengthening your core.
Standing with your feet locked in place with a sissy squat machine, hold your weight of choice in line with your shoulders and slowly squat as if you are going to sit down, focusing on proper form and technique. When you reach a “seated” position, bring yourself back to a standing position.
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