Tutorial 3 of 3
In Progress

Intermediate Leg Workout 3

Jamie September 15, 2023

Warm-up:
Begin with 5-10 minutes of light cardio to warm up your leg muscles and increase blood flow.

1. Front Squats:

• Target Muscles: Quadriceps, Hamstrings, Glutes
• Sets: 4
• Reps: 8-10
• Rest: 90 seconds
• How to Perform: Hold a barbell in front of your shoulders with your hands crossed 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 shoulders with your elbows high.
• Keep your chest up and maintain a neutral spine throughout the movement.
• Engage your core to stabilise your torso.
• Focus on the depth of your squat; aim to go as low as your flexibility allows without compromising form.

2. Bulgarian Split Squats:

• Target Muscles: Quadriceps, Hamstrings, Glutes
• Sets: 3 (each leg)
• Reps: 10-12 (each leg)
• Rest: 60 seconds
• How to Perform: Stand facing away from a bench or sturdy surface with one foot on the bench and the other foot forward. Lower your body until your front thigh is parallel to the ground. Push through your front heel to return to the starting position.

Tips:
Use a bench or surface that’s the right height to create a 90-degree angle at your front knee when you lunge.
• Keep your upper body upright, chest up, and core engaged.
• Focus on a controlled descent and push through your front heel to return to the starting position.

3. Leg Extensions:

• Target Muscles: Quadriceps
• Sets: 3
• Reps: 12-15
• Rest: 60 seconds
• How to Perform: Sit on a leg extension machine with your knees at a 90-degree angle. Extend your legs until they are fully straight without locking your knees. Control the movement on the way down.

Tips:
Start with a weight that allows you to complete the full range of motion with control.
• Focus on fully extending your knees without jerking or using momentum.
• Control the weight as you lower your legs to avoid slamming the weights at the bottom.
• Breathe steadily and don’t hold your breath during the exercise.

4. Seated Calf Raises:

• Target Muscles: Calves (Gastrocnemius and Soleus)
• Sets: 3
• 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. 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.
• Raise your heels as high as possible by pushing through the balls of your feet.
• Lower your heels slowly to stretch your calves fully.
• Maintain a slow and controlled pace throughout the exercise.

Drop Set:
5. Leg Press:

• Target Muscles: Quadriceps, Hamstrings, Glutes
• Sets: 2
• Reps:
• Set 1: 10-12 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: None between Set 1 and Set 2, then rest 60 seconds after completing the drop set and repeat the process 1 more time.

Tips for the Drop Set:

• When transitioning from Set 1 to the drop set, move quickly to the new weight.
• Push through fatigue and aim to reach muscle failure during the drop set.
• The drop set is an intense finisher, so be prepared to work your muscles to exhaustion.

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

Remember to prioritise safety and form during your workout. If you’re unfamiliar with drop sets, it’s crucial to select an appropriate weight for the initial set to ensure you can complete it with good form. Always listen to your body and adjust weights as needed. If you have any doubts about your form or technique, consider seeking guidance from a certified fitness trainer.