Before beginning this leg training routine, warm up by riding a stationary bicycle for approximately 10 minutes.
Place the barbell behind your neck, across your shoulders and resting on your upper back muscles. Keep your eyes straight-ahead and focused. Slowly begin your descent into the squat position. Take 3-5 seconds to go down, pause, and take 2-3 seconds to come up. Perform 4 sets of 6-10 reps.
UNILATERAL LEG PRESSES
Using one leg at a time, lower the weight in a slow, controlled manner. Each rep should take 5-10 seconds to lower. Don't get
carried away with load on day one—start with 50-100 pounds. Explode up to the starting position and repeat this cycle for 3
sets of 8-10 reps.
Take a 30 second break, get a drink of water, and move on to lunges.
LUNGES
Use a shoulder width position with your eyes straight ahead. Take a deep breath and step forward. Keep your back in a
slightly arched position. Take a comfortable stride forward, bending your front knee, and slowly descend to the floor. You can
perform all reps on the right or left leg first, or you can alternate back and forth. I suggest doing your weaker leg first. Perform
2 sets of 8-12 reps.
Take a few minutes to reenergize and get ready for hamstring training.
Hamstring Training
Stiff Leg Dumbbell Deadlift
This is an excellent exercise for developing the hamstrings. Use a shoulder-width stance with eyes straight ahead. With a
dumbbell in each hand, back straight, bend your knees slightly, and lean forward at the waist. Slowly begin to rise up into an
erect position with chest out and shoulders back. Repeat this routine for 4 sets of 10-12 reps.
Lying/Standing Leg Curl
The leg curl can be done lying face down or standing. When using a lying leg curl machine, the back of your lower leg should
rest comfortably against the underside of the rollers. Hold the grips along side the bench and slowly curl the weight toward you.
Remember to concentrate on the eccentric portion of this exercise and use enough weight to stimulate the muscle. 3-5 sets of
6-8 reps.
Abdominal Training
Abs: Perform all exercises through a full range of motion in a slow and controlled fashion. Keep constant tension on ab muscles
and since the abs are primarily a fast-twitch fiber, the best way to train them is short, intense sessions of approximately 4 sets of
15-20 reps per set, 2-3 times per week.
Lower Ab Exercises: Upper Ab Exercises:
Lying leg raises Ab crunches
Knee raises Cross-knee crunches
Hanging leg raises Cable crunches