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Thursday, February 17, 2011

Leg Day!

Leg day always burns me out, but I still love leg day!

Warm up on treadmill 5 minutes

Superset 3 sets
Seated leg extensions: 1st set 45lbs, 12 reps, 2nd set 60lbs, 8 reps, 3rd set 75lbs 8 reps
Seated hamstring curl: 3 sets, weight same as above

Superset 3 sets
Walking lunges: 50 reps, holding 2-25lbs plates
Straight legged dead lift: same weight as above, 15 reps

Straight legged deadlift, targets hamstrings, glutes, and lower back. Keep back straight and bend forward until you feel a stretch in hamstrings.

Superset 3 sets
Seated leg press: 6x 45lbs plates, 6 reps
20 jump squats

One leg standing hamstring curl: 20lbs, 8 reps
3 sets

Superset 3 sets
Hack squat: 35lbs each side, 8 reps
20 power lunges

Hack Squat

Cable one leg kick backs: 17.5lbs, 10 reps, 3 sets
This is what it looks like, great for hamstrings and glutes!


Stretch

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