Leg Training – January 8, 2015

Leg Training January 8, 2015

Warmup
• Laying Hamstring Curls 3×10 (80% of your usual working sets, 2second hold at the top)

Working
• Barbell Squats 2×10 warmup, 5×4-20 working (ass to the grass each rep.(last set of working sets is 20 reps. 10 reps heavy, then drop weight 50%, then do 10 more.)

• Vertical Leg Press 4×10-15 (done on the smith machine. for advanced individuals only. Do not attempt without someone that has done this properly)

• Leg Press 3×10-15 (with bands, weight increases each set); 2×30 (50% of your heaviest set in the previous protocol); 5 sets total.

• Hip Thrusts 4×10-12