Leg Day Workout – It’s like Marmite, Love it, or Hate it!

You Can’t Spell Legendary without LEG DAY!

Here at Discountproteincodes.com we’ll explain the reasons that it’s important to train your legs and maintain that balanced training regime! Often we see people bragging about their gym gains and ripped upper torso’s, but without training your legs regularly you’re not pushing your body to its full potential. We’ve also seen those pictures on social media – top heavy blokes with chicken legs, do you really wan’t to become one of these?

We’re not saying it’s wrong, but leg day workouts can be fun and should become part of your core training week. If you want a balanced physique and strong core we highly recommend incorporating leg day workouts into your training plans.

On Leg Day follow these simple guidelines and you’ll start to steadily notice some solid results:

1. Persistence and commitment are key! Hamstrings, quadriceps and calf muscles can be the hardest muscles to develop for some people, but continuing to work them week in week out you will slowly start to see some improvement. Some great exercises and a mild strengthening workout for building legs could incorporate the following:

  • Narrow stance hack squats | 4 x 25 reps to failure, tempo: 2-0-1-1, 20 seconds rest in between sets.
  • Quad extensions (pyramid set) | Ensure full range of movement and extension of legs. Don’t move the body to generate momentum, and ensure effort comes from quads only!
  • Leg press | 3 x 15 reps to failure, tempo 3-0-1-0, 60 seconds rest in between sets (focus on keeping a neutral back and pushing through the legs and glutes, do not allow your lower to come away from the back rest)
  • Jefferson Squats | 3 x 15 reps, tempo: 3-0-1-0, 30 seconds rest in between sets (focus on keeping your torso upright, this is not a dead lift, it is a squat variation and the power must come from your legs – do not bend your back throughout!) Please see below example for Jefferson squat technique.

Jefferson squat

 

 

 

 

 

 

  • Ab Roll Outs to Lying Leg Raises Superset | 5 sets of 12-15 ab roll outs (wheel or barbell) superset to lying leg raises, tempo: 3-0-1-0, 45 seconds rest between sets. Rollouts: Keep your arms straight throughout movement, pivot from the hips, rolling out as far as possible. Initiate reverse phase by contracting the abs and moving your bum backwards. Leg raises: Keep legs straight, do not allow them to touch the ground or go over an angle of around 60 degrees to the ground.
  • Abdominal Plank to Bicycle Crunches Superset | 3 sets of 60 second plank, superset to 30 seconds of continuous bicycle crunches, 30 seconds rest between exercises. Plank: Keep your elbows below shoulders, and your body straight as a plank. No bums in the air! Bicycles: Alternate touching opposite knee to opposite elbow. Slower and controlled is preferable to fast.

2. Weak legs can mean back pain! Training your legs help to develop and maintain a good back positioning and posture, in turn reducing scope for development of back issues and pains.

3. Your Core is also key! Training your legs often involves larger compound exercises that work to really Hit those Killer Abs you’ve always wanted!

4. Don’t forget a full range of motion

5. Make sure you supplement well and take advantage of our Discount Protein Codes!