Heat Up that LEG WORKOUT with LCF!

Heat Up that LEG WORKOUT with LCF!
by Lauren Christine Frahn

I am bringing some more “heat” to your LEG WORKOUTS with this one, Labrada fans! The main focus of this workout will be the QUADS and I have you starting off with a PRE-EXHAUST method that is sure to get your QUADS steaming (and screaming!) Ha! 🙂 The idea behind the pre-exhaust method is to target the muscle that you are training with an ISOLATION movement (in this case, the Leg Extension) and pre-fatiguing the muscle before moving on to a COMPOUND movement (in this case, Squats).

In this manner, your targeted muscle is forced to work twice as hard during the compound movement! It is a great way to help bring up your stubborn QUADS and it will also help to warm up your knee joints before moving on to the heavier weights. I hope that everyone’s summer has been incredible so far! Keep up the amazing work! Let’s get to training! 🙂

 

LCF’s LEG WORKOUT (Focus: QUADS/GLUTES/CALVES)            *Make Every Rep Count* 🙂 🙂

EXERCISE

SETS

REP RANGE

REST

Seated Leg Extension

PRE-EXHAUST

3

25/20/15/10

1 Min

Barbell Squat                                SS

4

15/12/10/8

1 Min

D.B. Front Squat                          SS

4

15/15/12/12

1 Min

FLEX/POINT Seated Leg Curl

*FLEX feet on Positive R.O.M. (Descent)

*POINT Toes on Negative R.O.M.

3

12/12/12

1 Min

Seated Leg Extension

VARY POSITION OF TOES EACH SET (Outward, Inward, Straight)

4

10/15/20/25

1 Min

Cable Kickback

3

15/15/15

1 Min

Seated Calf Raise Machine (Plate-Loaded)

3

15/12/10

1 Min

*SS = Superset!

Get to training! 🙂 Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.
Stay motivated! 🙂
LCF

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