Heat Up that LEG WORKOUT with LCF!

by: Lauren Frahn - Posted in: Training and Workout Tips

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