Legs/Calves -- Advanced Principles -- **Trisets, Staggered Sets** 60 second rest between sets set = triset + staggered set *you can take 10-15 seconds in between the triset and staggered set if you’re hitting aerobic failure, 3 -5 deep breaths* Warm Up – Same with the shoulder routine, since the difficulty is increasing you are going to really need to warm up every section of the muscle group before you start. This does not mean stretching, which does nothing to warm up your muscles at all. Your warm up will be a small circuit hitting every part of the leg. This is not meant to be difficult or use energy supply so just concentrate on doing them slowly and with proper form. Wide Stance Squats w/ toes pointed outward (inner thigh) Standard Stance Squats w/ toes pointed straight ahead (glutes) Narrow Stance Squats w/ toes pointed inward (outer thigh and quadriceps) Front Leg Raises (hamstring) This is one continuous set, 10 reps exercise with no weight Stretching Routine – This should always be done directly after your warm up since heavily stretching cold muscles can lead to unnecessary strain. Feet together, legs straight, back flat, attempt to touch your toes holding at the lowest point you can maintain for 10 seconds, before coming up twist your body to the right for 5 seconds and then left for 5 seconds. From this stretch you will move your feet out twice shoulder width apart and repeat the sequence you just finished. Next, get on the ground sitting on your heels, knees together, gradually lean back holding yourself up with your arms until you feel your quads tighten. Hold this position for 10 seconds before sitting back up. Repeat this 3 times. From this position now spread your legs as far apart as comfortable while keeping your knees bent, leaning forward catching yourself with your hands. Flatten your back is if doing a push up. Hold this for 30 seconds. Now, take a lunge position only with your back leg and knee on the ground. Reach with both arms out in front of you as if trying to grab something and press your hips forward until you feel a stretch in your glute from the leg that is in front of you. Hold this for 10 seconds then switch legs. Repeat 3 times. Next, stand up, legs together, bend your knees and rotate them in a small circle to the right 10 times, then to the left 10 times. Do the same thing with your feet, one at a time. You can lift your foot off the ground for this or simply keep your toes on the ground as you rotate your ankle. The most important thing with this is to feel the stretches, otherwise it’s rather pointless. Legs Wide Stance Squats/Narrow Stance Squats/Fitball Leg Curls (glutes/quads/hamstrings)(triset) 5 sets – a weight you can do 12-15 reps with **Staggered** Seated Calf Raise first 3 sets foot position neutral, 4th set inward, 5th set outward a weight you can do 25 reps with Standard Front Squats/Sissy Squats/Straight Legged Deadlift (glutes/quads/hamstrings)(triset) 4 sets – a weight you can do 12-15 reps with **Staggered** Standing Calf Raise first set standard foot position, 2nd inward, 3rd outward a weight you can do 25 reps with Bench Kickbacks/Wide-Stance Squats*feet pointed outward*/Narrow-Stance Squats*feet pointed straight ahead* (glutes/inner thigh/outer thigh)(triset) 3 sets – a weight you can do 12-15 reps with **Staggered* Reverse Calf Raise 25 reps per set Single-Leg Glute Bridge/Side Leg Raise/Front Leg Raise (glutes/outer thigh/hamstrings)(triset) 2 sets – no weight **Staggered* Donkey Calf Raise 25 reps per set
Posted on: Wed, 16 Oct 2013 00:17:01 +0000
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