ULTIMATE TRAINING DAY No.24 - LEGS

MUSCLE GROUP:  QUADS, HAMSTRINGS, CALVES

SEASON 2:  UTD No.24 - LEGS
EXERCISES x 10

EXERCISE 1
LEG EXTENSIONS

• SETS x 3
• REPS x 1,2,3,4,5,6,7,8,9,10 (WITHOUT REST DO 1 REP, THEN 2 REPS, THEN 3 REPS, THEN 4 REPS ETC UNTIL YOU REACH 10.  55 REPS TOTAL.  PAUSE/CONTRACTION HOLD ON LAST REP PER SEQUENCE)
• REST x 90 SEC

EXERCISE 2
INNER THIGH MACHINE SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 3
PLATE LOADED HACK SQUAT MACHINE (WIDE FOOT) SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 12. 10. 8
• REST x NONE

EXERCISE 4
OUTER THIGH MACHINE SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 5
PLATE LOADED HACK SQUAT MACHINE (CLOSE FOOTED)

• SETS x 3
• REPS x 12. 10. 8.
• REST x NONE

EXERCISE 6
STRAIGHT BAR SPLIT SQUAT  (STAND OVER STRAIGHT BAR WITH ONE LEG ON EACH SIDE, GRAB BAR BETWEEN LEGS AND PROCEED TO DO  STATIONARY SPLIT SQUAT *LUNGE) SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 12. 10. 8. *EACH LEG
• REST x NONE

EXERCISE 7
SMITH MACHINE SQUATS (HALF WIDE, HALF CLOSE FOOTED)

• SETS x 3
• REPS x 12.  10.  8.
• REST x 120 SEC

EXERCISE 8
SEATED HAMSTRING CURLS SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 1,2,3,4,5,6,7,8,9,10 (WITHOUT REST DO 1 REP, THEN 2 REPS, THEN 3 REPS, THEN 4 REPS ETC UNTIL YOU REACH 10.  55 REPS TOTAL.  PAUSE/CONTRACTION HOLD ON LAST REP PER SEQUENCE)
• REST x 90 SEC

EXERCISE 9
SINGLE LEG DB CALF RAISE WITH DROP SET (STAND ON ONE FOOT AND ELEVATE TOES ON PLATFORM, HOLD DB IN HAND BEHIND YOUR BACK OF THE LEG YOU'RE WORKING)

• SETS x 3
• REPS x 12/20, 10/20,  8/20 (FIRST SET IS EACH LEG, THEN BODY WEIGHT DOUBLES ON DROP)
• REST x 90 SEC SEC

EXERCISE 10
PLATE LOADED SEATED CALF RAISE

• SETS x 4
• REPS x 25
• REST x 15 SEC

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