I did a leg workout today. Normally I like to do squats (or box squats) as my main exercise for my leg workout. However, I pulled my chest muscle during a workout this past weekend. Nothing too serious, but the muscle is tight and hurts when I over stretch it. So I didn't want to chance squats with the bar on my back and arms strecthed out, so I opted for leg presses as my main exercise instead.
Warm up / cardio with 15 minutes on the rowing machine.
(Note: this is important especially when training in the winter
time to get your core body temp up and ready for a workout.)
Leg Press
I pyramided up and down in weight going from:
5 plates per side for 10 reps
6 plates per side for 10 reps
7 plates per side for 10 reps
8 plates per side for 10 reps
9 plates per side for 10 reps
10 plates per side for 10 reps
9 plates per side for 10 reps
8 plates per side for 10 reps
7 plates per side for 10 reps
6 plates per side for 10 reps
5 plates per side for 10 reps
Leg Extensions
50 lbs. x 25 reps
100 lbs. x 10 reps
150 lbs. 10 reps
100 lbs. x 10 reps
50 lbs. x 25 reps
Then I finished up with 3 sets of 10-15 reps of bodyweight leg curls on the stability ball (like in my previous video post below).
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Good stuff! Do you normally hit calves as well on leg days?
ReplyDeleteHi Lee,
ReplyDeleteI love the stability ball gluteus and hamstring exercise. Great for home gyms.. thanks! Dimples
Sometimes I'll work my calves. But in my case I don't need to train them much, they are big enough as is :-)
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