Quads, Hams, and Glutes
Welcome to another leg day with Jason. I always work legs together these days but it seems like I really felt this morning’s workout in specific areas so I’m calling it my Quads, Hams, and Glutes workout. I think a big part of this was due to the lunges I did, and I haven’t done lunges in a while.
The exercises I did for legs are basic, as always. I rearranged my order a little though. I usually start with leg press but this time I did leg press at the end of my workout. The biggest take-away from this morning’s leg workout is I focused on contracting the muscle throughout each rep. Although I went a little heavy on hack squats my focus wasn’t on the amount of weight or reps; it was strict form and feeling the muscle work.
Hack Squats: 6 sets x 8-12 reps
Lunges: 3 sets x 10 reps
Leg Extensions: 4 sets x 12 reps
Seated Leg Curls: 4 sets x 12 reps
Standing Leg Curls: 4 sets x 12 reps
Leg Press: 5 sets x 12-15 reps
I did my lunges with the bar on my traps as if I were doing squats. I also did 10 reps on each leg but did not go back and forth, alternating legs. I would do 10 reps with the left then 10 with the right. It seems I get a better pump doing it this way.
Again, all of my reps were focused and concentrated. That’s been my theme lately; working out with controlled reps. On my hamstrings exercises I took it to the next level and performed negatives on almost every rep. This really gives you that deep burn in your hamstrings. It’s a simple leg workout, yet very effective.
Train with Passion,