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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