DON’T SKIP IT! | Simple Workout For Leg Gains
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Description
MY VEGAN RECIPE EBOOK 🍍
THIS IS JUST SOME OF THE EXERCISES I DO ON LEG DAY – NOT ALL OF THEM! I mix up my workouts and every workout for me is different. This is just what I did on this leg day this week, not what you should do or not what I do every time I hit legs. I am not a trainer, I just stay consistent and try new things.
THE WORKOUT
Warm up: Sled push/pull combo and pull ups (or try jogging, rowing machine, jump rope). Nothing to serious, just get the blood pumping.
Stretch after warm up: hips, groin, hip flexors, core focus.
SQUATS – PYRAMID SET – Warm up with barbell
Then move to pyramid set – Increase weight each round, decreasing reps. Then decrease weight, increasing reps. I started with 45lbs each side and added 25 lbs each round (3 sets increasing weight, 3 sets decreasing weight). Challenge yourself.
CALVE RAISE DROP SET
3-5 sets, heavy weight drop set. Make sure to squeeze at the top of the motion!
SUPERSET 10-12 reps x 4 sets
Single Leg LEG PRESS
Single Leg Calve raise (on LEG PRESS)
Sometimes between sets I will hang from a bar, do hanging knee raises or maybe some dragon flags to work my abs.
LEG EXTENSION Machine HEAVY DROP SET
5-7 reps drop set x 3-4 sets
FINISHERS
BOX JUMPS
HIGH TOE TAPS
Remember, go heavy during this routine and make those legs burn!
Cool down and Stretch.. Maybe have a nap? :p
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Derek Simnett
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I am Derek Simnett, a Certified Nutritional Practitioner and avid nature lover. I love calisthenics and making good food!
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