Before any routine we strongly recommend 10-15 minutes of steady state cardio and stretching to fully warm up the muscles and help prevent injuries.
Throughout this routine we recommended aiming for a minimum of 10 to 12 repetitions to help with muscular hypertrophy which is the scientific term for muscle growth. If you struggle to hit 10 to 12 repetitions we recommend reducing the weight until you can.
A common issue when training legs is most people don’t change the angles of resistance through each exercise to activate all of the muscles in a given muscle group. An easy tip to combat this on most exercises is by changing the foot position.
- Wide Squats (feet pointed at a 45-degree angle) 4 Sets x 10-12 Repetitions.
- Front Squats (Feet pointed forward) 4 Sets x 10-12 Repetitions
- Seated Leg Extension (feet pointed in for 7 reps, feet pointed straight for 7 reps and feet pointed wide for 7 reps this is 1 Set) 3 Sets x 21 Repetitions changing the foot position through each set.
- Walking Lunge 3 Sets x 10-12 Repetitions
- Stiff Leg Dead Lifts 4 Sets x 10-12 Repetitions
- Weighted Hip Thrust 5 x 10-12 Repetitions
- Single Leg Squat (Supported) 2 x 10-12 Repetitions
- Machine Calf Raise 5 Sets x 10-12 Repetitions
- Machine Calf Press (feet pointed in for 7 reps, feet pointed straight for 7 reps and feet pointed wide for 7 reps this is 1 Set) 3 Sets x 21 Repetitions changing the foot position through each set.
We also recommend 10-15 minutes steady state cardio to finish along with a stretching routine.