Leg Day 1: Quads, Glutes, and Calves

Here is a summary of the series of events which occurred on leg day. If you attempt this exercise, modify it to your own personal ability.

• Do a five minute stretch before starting.

• To activate your muscles and increase burn, concentrate on the muscle group you are working and squeeze the muscles.

• To increase calorie burn, decrease the weight and rest periods, and increase reps.

• To increase strength, increase the weight and rest periods, and decrease reps.

Early morning fasted-cardio:

1.     30 min. arc trainer (level 4)

2.     15 min. incline walk (incline set at 12, speed set at 3.5 mph)

Afternoon cardio warm-up:

1.     20 min stair master (profile: interval, level: 8)

a.     After every 5-minute mark, stop the machine and do 20 squat jumps, a total of 80 squat jumps.

To follow cardio, strength training:

Quads:

Squats

·       45 lbs. (Bar) x 20

·       95 lbs. x 15

·       115 lbs. x 12

·       135 lbs. x 10

·       155 lbs. x 8

·       185 lbs. x 6

·       205 lbs. x 4

Leg press

• Reps of 15, 12, 10, 8, gradually increasing weight. I started my weight at 150 lbs. and increased every set by 20 lbs. ending at 210 lbs.

Leg extensions

• To be performed as one unit - 10 leg extensions, followed by a 10 second leg extention hold, and then finish with 10 small pulses. Take a 30 sec rest and repeat 3 times.

Glutes:

Side kick on leg press

• Sit side ways on the leg press, put one foot on the machine and extend the leg out from a 90 degree angle, putting all pressure in your heal and squeezing the glutes. Do this a total of 20 reps each leg, and 3 sets.
• Use low weight on this exercise 20-50 lbs.

Glutes kick back machine

• 20 reps each leg, 3 sets.

Hip thrust & bridge

• Hip Thrust: Grab a short bar (weight is your preference) and a bench. Sit down on the side of the bench then lay your back on the bench. In starting position, you should have your back positioned at a 45 degree angle with the floor. The bar will sit on your thighs. When thrusting your hips up you should lock you’re your hips and be parallel with the floor. You should also be creating a 90 degree angle with your calves and thighs. Drive your heels into the floor when thrusting and squeeze your glutes. Perform this 20 times. Then follow it up with a 30 second weighted bridge.
• Bridge: Hold the ending hip thrust position, with back parallel to the ground, hold this for 30 seconds. Squeeze your glutes to activate the muscle.
• The hip thrust and bridge should be performed as one unit exercise.
• Complete this set 3 times.

Calves:

Calf extensions – Gradually increase weight per set.

• 20 quick pulse reps x3 sets
• 20 3-second hold reps x3 sets

End with cardio:

1. 20 min stair master (profile: fat burner, level: 8)
2. After every 5-minute mark, stop the machine and do 20 squat jumps, a total of 80 squat jump

GOOD LUCK!!! 

Day after: feeling the burn in my calves and quads. It was difficult to climb any stairs today.