Wed, 05SEPT12 – Legs, Calves & Cardio

Legs, Calves, and Cardio

Make sure you warm up really well. I usually spend about 5 minutes on the stationary bike pre-workout. I will then go through a series of activation exercises that really warm up my hip flexors. The last thing you want is to squat cold and risk injury.

Cable squats: 5 sets x 15 reps (full range of motion)
  • working sets @ 135lbs
Single leg extensions: 5 sets x 15 reps/leg (focus on the contraction)
  • working sets @ 20-25lbs
Lying hamstring curls: 4 sets x 10 reps
  • working sets @ 90lbs
Stiff-leg deadlifts: 4 sets x 20, 15, 12 reps, increasing weight as the reps go down, followed by 20 partial reps
  • working sets @ 115lbs, 125lbs, 135lbs, 125lbs
Walking lunges: 100 reps each leg

Calves

Standing calf raises: 4 sets x 8-10 reps (I use the calf-raise machine)
  • working sets @ 135lbs
Seated calf raises: 3 sets of 20-25 reps
  • working sets @40lbs

Cardio

30 minutes Stepmill Intervals

0-1min: slow pace warm-up

1-2min: increase speed to a medium pace

2-3min: increase to fast pace, as fast as you can handle

3-4:30min: reduce the speed and side step, crossing leg over leg

4:30-6min: reduce speed and walk backwards, digging heels in, squeezing the glutes

6-7:30: up the speed and side step the other side

7:30-9min: facing front again, as fast as you can

9-9:30min: medium pace, facing forward

9:30-10min: slow pace

Repeat 2 more times.

Yep, your legs will feel like jello after this!

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