This section has been broken up into All Leg, Quads & Calves and Hams & calves. Remember to start every leg workout with the Leg Warm Up Routine. Ankles, Knees and Hips can be pain but if we look after them they will look after us.
ALL LEG EXERCISES
QUADS AND CALVES
06 Leg Extensions
Be sure if using this form, when you lower the weight you slow the rep down and make sure your quads take the tension. It is very easy to negate the load on the negative range of the rep by raising your hips. You ensure this does not happen again, by slowing down and controlling the negative.
12 Leg Press (Quad Focus) Wide _ Normal Stance
Notice how limited the range of motion is for this form. Also note the pace is very slow and rep is controlled at the top and bottom end of the movement. Keep this one slow and painful for as many reps as possible just like a fatigue set. Then add in some pulse reps and the end of the set for maximum quad destruction. To go even further repeat for drop sets.
HAMS AND CALVES
02 Bar Supported Nordic Curls
Hamstring destruction. Focus on the negative range of the motion and control it as best as possible. Think "lift the pads off this machine with the backs of my ankles" throughout the whole rep. Be sure to keep your pelvis forward and know that your max contraction happens at the top of the rep. Do not lose tension for a second.