LCF’s…HAMMY TIME!

LEG DAY AGAIN! 🙂 As mentioned in my previously posted leg workout , while some like to train legs all in one day, I prefer to break down my leg work out into two parts (both hitting the total leg) but one day with more of a focus on QUADS/CALVES and the other day with more of a focus on HAMS/GLUTES. Make sure to allow AT LEAST 48 hours between Leg days if you split them up ~ REPEAT, you must allow time for REST and RECOVERY!

Lying Leg Curls (Lauren Christine Frahn)

The hamstring is a muscle on the back of the leg that is beneath the buttocks and above the knee. It is attached to the pelvic bone and the tibia. There are multiple functions of the hamstring, from bringing the heel toward the buttocks, to hip extension, which moves the leg backward. The hamstring also slows the shin during rapid movement. The HAMSTRINGS are primarily fast-twitch muscles, responding to low reps and powerful movements.

Quads will take a BACKSEAT to hamstrings in this workout 🙂 Get ready to use the REARVIEW!! 🙂

LCF’s Leg Day (Part 2)

TOTAL LEGS (Focus: HAMS/GLUTES/HIPS)                          *Make Every Rep Count*

EXERCISE

SETS

REP RANGE

REST

Seated Leg Curl                            SS1

Pause/Squeeze at Bottom

4

12/10/8/8

No Rest

Lying Leg Curl                               SS1

MAINTAIN TENSION

4

12/10/8/8

1 Min

Stiff-Legged Barbell Deadlift          SS2    

*Can go Heavier Here
*Keep Bar close to Body
*Flat Back – Slight bend in Knee

4

10/10/8/8

1 Min

Stiff-Legged D.B. Deadlift               SS2    

*Focus on the Squeeze*

4

To Failure

1 Min

Kneeling Leg Curl

3

12/10/8

1 Min

Single-Leg Seated Leg Extension

3

15/12/10

1 Min

Seated Abductor Machine

3

12/11/10

1 Min

Smith Machine “Glute Squats”

Go Deep to Target Glutes

4

12/12/10/10

1 Min

 

SS = Superset

“To Failure”= Perform reps until you can no longer do another rep WITH PROPER FORM

My hamstrings/glutes respond better to lower reps, as opposed to my quads which respond better to higher reps. If you feel your hamstrings/glutes respond better to a higher rep range, simply increase the number of reps that your perform per set.

Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!! 🙂
LCF


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One Response for LCF’s…HAMMY TIME!

  1. Thomas Leckey

    avatar

    July 15, 2011 2:44 am

    What is a Kneeling leg curl? I dont find that movement on bodybuilding.com

    Love all your workouts . I mix them in with other stuff each week. I try to change what I am doing about every 3 weeks.