Last Leg Workout of the Year
I’m following last week’s workout schedule as I took Christmas Day off from training and will also take New Year’s Day off. So I pushed my leg workout up a day, from Wednesday to Tuesday. I didn’t do the crazy reps on leg press this morning like last week’s leg day. The main highlight of today’s leg workout was the heavy hack squats. Another important factor is my reps were a bit slower and more controlled on leg press this week. Let’s get to my final leg workout for the year.
Final 2014 Leg Workout
Leg Extensions: 4 sets x 25 reps
Hack Squats: 5 sets x 10 reps
Leg Press: 4 sets x 15 reps
Single-Leg Extensions: 4 sets x 15 reps
Lying Leg Curls: 4 sets x 15 reps
Hammer Strength Single-Leg Curls: 4 sets x 12 reps
I feel better starting out with high rep leg extensions. It warms up my quads before moving to the compound exercises. It also gives me a good pump right out of the gate.
My hack squats were heavy. I did 10 reps every set but went up in weight each set. I didn’t want to go to complete failure until that final set. And on my heavy sets I get someone to give me a push-off since where you rack the weight is so low on this machine. It’s a good idea to have a spot on heavy hack squats anyway.
I hit all quad-focused exercises first and followed that up with two exercises for hamstrings. For both quads and hams my reps were controlled, and for hams, I went a little slower on the negative. After that I hit my usual 30 minutes of cardio. That wraps it up for my last leg workout of 2014!
Train with Passion,