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Advanced Leg Workout 2

Jamie September 15, 2023

1. Barbell Back Squats:

• Target Muscles: Quadriceps, Hamstrings, Glutes
• Sets: 5
• Reps: 6-8
• Rest: 2 minutes
• How to Perform: Hold a barbell on your upper back with your hands across and elbows high. Stand with your feet shoulder-width apart, chest up, and core engaged. Lower your body by bending your knees and hips, keeping your back straight. Go as low as your flexibility allows, ideally until your thighs are parallel to the ground. Push through your heels to return to the starting position.

Tips:
Ensure the barbell is securely placed on your upper back with proper padding.
• Maintain a neutral spine throughout the movement, keeping your chest up and back straight.
• Engage your core for stability, and focus on driving through your heels during the ascent.
• Consider using a lifting belt for added support and safety.

2. Deadlifts:

• Target Muscles: Hamstrings, Glutes, Lower Back
• Sets: 5
• Reps: 6-8
• Rest: 2 minutes
• How to Perform: Stand with your feet hip-width apart, a barbell in front of you. Bend at your hips and knees to lower your body and grip the barbell. Keep your back straight and chest up as you lift the barbell by extending your hips and knees.

Tips:
Maintain a tight grip on the barbell and keep it close to your body throughout the lift.
• Focus on hinging at your hips and pushing your hips forward to lift the bar.
• Keep your back flat and chest up to prevent rounding or arching.
• Use a lifting belt to support your lower back, especially when lifting heavy weights.

3. Bulgarian Split Squats (Weighted):

• Target Muscles: Quadriceps, Hamstrings, Glutes
• Sets: 4 (each leg)
• Reps: 8-10 (each leg)
• Rest: 90 seconds
• How to Perform: Stand facing away from a bench or sturdy surface with one foot on the bench and the other foot forward. Hold dumbbells in each hand. Lower your body until your front thigh is parallel to the ground. Push through your front heel to return to the starting position.

Tips:
Choose dumbbell weights that challenge you but allow for proper form.
• Keep your front knee aligned with your ankle during the lunge to protect your knee joint.
• Maintain an upright posture, engaging your core and balancing evenly on your front foot.
• Use a bench or surface that allows your back knee to hover just above the ground at the lowest point of the lunge.

4. Leg Press (Drop Set):

• Target Muscles: Quadriceps, Hamstrings, Glutes
• Sets: 3
• Reps:
• Set 1: 8-10 reps with a heavy weight
• Set 2 (Drop Set): Immediately reduce the weight by 30-40% and perform as many reps as possible to failure.
• Rest: 2 minutes (after completing both sets).

Tips:
During Set 1, select a weight that is challenging but allows for controlled repetitions.
• Transition quickly to the reduced weight for the drop set, and push through muscle fatigue.
• Maintain proper form, even during the drop set, to avoid injury.
• Ensure your feet are properly positioned on the leg press platform to target your desired muscle groups.

5. Romanian Deadlifts (Barbell):

• Target Muscles: Hamstrings, Glutes, Lower Back
• Sets: 4
• Reps: 8-10
• Rest: 90 seconds
• How to Perform: Hold a barbell in front of your thighs with a shoulder-width grip. Stand with your feet hip-width apart. Keeping your back straight, bend at your hips and lower the weights along your legs until you feel a stretch in your hamstrings. Return to the starting position by extending your hips.

Tips:
Use a weight that challenges you without compromising form.
• Keep the barbell close to your body as you lower it along your legs.
• Maintain a slight bend in your knees, and focus on hip hinge movement.
• Avoid rounding your back; keep it straight throughout the exercise.

6. Seated Calf Raises (Weighted):

• Target Muscles: Calves (Gastrocnemius and Soleus)
• Sets: 4
• Reps: 12-15
• Rest: 60 seconds
• How to Perform: Sit on a calf raise machine with your feet on the platform and your knees bent at 90 degrees. Hold dumbbells on your thighs or use a calf raise machine. Raise your heels as high as possible by pushing through the balls of your feet. Lower your heels slowly to stretch your calves.

Tips:
Adjust the calf raise machine to fit your body comfortably.
• Focus on a full range of motion, raising your heels as high as possible, and lowering them to stretch your calves.
• Use controlled movements, avoiding jerking or sudden motions.
• Use a cushioned pad for comfort on your thighs when holding dumbbells.

Always prioritise safety, form, and technique during your advanced leg workout. Consider working with a fitness professional or trainer to ensure proper execution, especially if you’re new to these exercises or lifting heavy weights. Listen to your body, and don’t push yourself beyond your capabilities, especially during the drop set on the leg press.

Cool-down:
Finish with 5-10 minutes of gentle stretching for your leg muscles to reduce post-workout stiffness and improve flexibility.