Leg Training December 19, 2014

Warmup
• Laying Hamstring Curls 3×10
+Superset: Seated Leg Extensions 3×10

Working
• Leg Press 5×10-15 (with bands, weight increases each set); 2×30 (50% of your heaviest set in the previous protocol); 1×50 (dropset the weight of the 30reps protocol until you hit 50reps…you must grow a par for this)
8 sets total. 1 minute rest between sets. Puke bucket maybe required. Be ready.

• Smith Machine Front Squats 3×10 (rest/pause at the bottom for 2seconds)
+Superset: Walking Lunges 3×10 steps per leg

• Laying Hamstring Curls 4×10 (6reps regular, 4reps with isotension; training partner/spotter required. Isotension for 4seconds)