Leg Workout
PLEASE NOTE At your own risk: I am not responsible for injuries that may be caused during exercise. It is essential to prioritize safety and listen to your body throughout the workout. Remember to hydrate and take breaks when needed to prevent exhaustion or overexertion. Always consult with a healthcare professional before starting any new fitness regimen, especially if you have any underlying health conditions. Your well-being is paramount, so exercise caution and practice mindfulness during your training sessions.
Warming up before any exercise is crucial for preparing the body for physical activity. A proper warm-up routine increases blood flow to the muscles, raises the body temperature, and loosens the joints, decreasing the risk of injury during the workout. Additionally, a good warm-up session gradually increases the heart rate, mentally prepares the individual for the upcoming workout, and enhances overall performance. Neglecting a warm-up can lead to muscle strain, joint pains, and reduced workout efficiency. Therefore, taking the time to warm up properly is essential for a safe and effective workout.
For this I would Recommend watching a YouTube video dedicated for a leg day warm up!
To determine the suitable weight for performing 10-12 repetitions based on your one-rep max (1RM), you can use a commonly recommended percentage range. Typically, working at around 70-75% of your 1RM should allow you to successfully complete 10-12 reps with good form and without compromising safety. Remember, it's crucial to listen to your body and adjust the weight based on how you feel during the workout. This approach helps to strike a balance between challenging yourself and preventing injury, ensuring a productive and effective training session that contributes positively to your fitness journey.
Leg Extension - 4 Sets of 8 - 12 repetitions. 90 second rest at end of set.
To perform Leg Extension with 4 sets of 8-12 repetitions, start by adjusting the Leg Extension machine according to your height and comfort. Sit on the machine with your back flat against the backrest and your feet secured under the footpad. Grab the handles on the side for support and brace your core. Exhale as you extend your legs, lifting the weight until your legs are straight. Hold for a second, then slowly lower the weight back to the starting position as you inhale. Repeat this movement for 8-12 reps, aiming for muscle fatigue by the end of each set. Rest for 90 seconds between sets to allow for muscle recovery. Be sure to maintain proper form throughout the exercise to prevent injury and maximise its effectiveness.
Power Squat (Hack Squat) - 3 Sets of 8 - 12 repetitions. 90 second rest at the end of set.
To perform the Power Squat (Hack Squat) exercise, begin by standing with your feet hip-width apart. Position a barbell behind your legs, resting on the floor. Bend your knees and lower your body, keeping your chest up and back straight. Grab the barbell with an overhand grip. Push through your heels as you lift the weight by straightening your legs. Lower the weight back down in a controlled manner, bending your knees to return to the starting position. Perform 3 sets of 8 to 12 repetitions, resting for 90 seconds between each set.cooldown.
Dumbbell Lunges - 3 Sets of 8 - 12 repetitions. 90 second rest at end of set.
To perform Dumbbell Lunges, start by standing with your feet hip-width apart, holding a dumbbell in each hand by your sides. Take a large step forward with your right leg, lowering your body until both knees are bent at a 90-degree angle. Ensure your right knee does not extend past your toes. Push through your right heel to return to the starting position. Repeat on the left leg to complete one repetition. Aim for 3 sets of 8-12 repetitions, resting for 90 seconds at the end of each set. Keep your back straight throughout the exercise to engage your glutes, hamstrings, and quads effectively.
Prone Leg Curls - 7 Sets of 8 - 12 repetitions. 30 second rest at end of set.
To perform Prone Leg Curls for 7 sets of 8 to 12 repetitions with a 30-second rest at the end of each set, follow these steps: Adjust the machine to fit your body comfortably. Lie face down on the bench and hook your feet under the roller pads. Grasp the handles for stability. Slowly lift your lower legs towards your glutes, keeping your upper legs on the bench. Hold for a second at the top, then lower the weight back down with control. Aim to hit 8 to 12 reps per set, challenging yourself while maintaining proper form. Rest for 30 seconds between sets to maximise muscle engagement. Incorporating this exercise into your routine will help strengthen and tone your hamstring muscles effectively.
After a challenging workout, the importance of a cool down should not be underestimated. Taking the time to gradually lower your heart rate, stretch out those hard-worked muscles, and allow your body to return to its pre-exercise state can aid in reducing muscle soreness and preventing injury. A cool down also helps promote relaxation and can contribute to a sense of well-being after a tough session. Neglecting to cool down properly not only misses an opportunity to enhance flexibility and recovery but also risks leaving your body feeling tight and fatigued. Make sure to include a proper cool down in your workout routine to reap the full benefits of your efforts in the gym.
For this I would Recommend watching a YouTube video dedicated for a leg day cool down!
