Wednesday - Legs
(Week 1, Gamma Bomb - Free Weights/Cables Only)Exercises
-
• lying leg curl
warm-up with lying leg curl
Prescribed Sets:
Work your way up doing sets of 10 here. Once you are com pletely warmed up I want you to do 3 sets of 10 with addi tional eccentric resistance as shown in the video. Come a rep or two shy of failure. The eccentric loading should be done through the first ¾ range of motion, let off of it when your hams are stretched out at the bottom. 3 total work sets These sets are an RPE of 9
Working Sets:
3
-
• Barbell Squats
Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.
Prescribed Sets:
Do a few sets of 15 to get warmed up and then go to sets of 8. Keep doing 8 until you can just barely get 8. That will be your last set. We will call this 3 total sets. I don’t want you to actu ally fail on the 8th rep, but I want it to be hard. 3 total work sets These sets are an RPE of 7-9. Note: If you are unable to perform regular squats, try front squats, or a machine squat with a back support. back support.
Working Sets:
3
-
• Leg Press
Sit on the leg press machine and push the platform with your legs to extend your knees.
Prescribed Sets:
Use the foot placement you feel most comfortable in. Work up to a weight you can do for 20 reps, and do a cluster set with it. Do 20 reps, rest 45 seconds and knock out more, and then repeat one more time. On this, don’t hit failure and get crushed in the leg press, but challenge yourself to push harder than ever. harder than ever. 1 total work set These sets are all RPE of 9
Working Sets:
1
-
• Stiff-Legged Deadlifts
Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Keep your legs straight or with a slight bend in the knees, maintaining a neutral spine throughout. Hinge at the hips by pushing your hips back, lowering the weight along the front of your legs while keeping your back flat and chest up. Lower until you feel a stretch in your hamstrings, then drive through your hips to return to the starting position. Keep the movement controlled and avoid rounding your back. Focus on engaging your hamstrings and glutes during the lift.
Prescribed Sets:
Your quads are going to be wobbly, so be careful here. I want 3 sets of 8 here. Get a slight knee bend on these. Come up ¾ of the way here to keep constant tension on hams. Get a good stretch also. good stretch also. 3 total work sets These sets are all RPE of 8-9
Working Sets:
3