Full Leg Workout Routine

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In this video you're going to get a full leg workout routine that you can follow in the gym. I suggest that you perform this workout at least once per week.

Before the workout do 5-10 minutes of cardio as a general warm up. I recommend the concept 2 ergo-meter rowing machine because it works the entire body. But you can use whatever cardio machines you have available.

After that do some leg swings and mobility moves to help limber up and get the kinks and cracks out of your joints before getting into the actual leg workout.

The main exercise of our leg workout is Barbell Squats. For this do a couple progressively heavier warm up sets and then do 3 working sets of 8-10 reps.

After squats you can move on to leg extensions. For this workout I'm doing single leg extensions on the hammer strength machine. Keep the reps between 10-12 per set and do 3 top weight working sets. Really focus on getting a peak contraction in the quadriceps at the top of each rep.

Next we're going to do some single leg curls to work the hamstrings. This is a great move that isolates each hamstring individually. Again keep the reps between 10-12 per set and do 3 top weight working sets and focus on getting a peak contraction in the hamstrings at the top of each rep.

Moving along to calf training with the seated calf raise machine. Do this exercise for this do 3 sets of 10-15 reps per set. And to complete your calf workout do another 3 sets of standing calf raises for 10-15 reps per set. With calves make sure to get a full stretch in the bottom and a full contraction at the top of each rep.

To finish off our leg workout we're going to do some kick backs, again 3 sets of 10-15 reps per leg.

After you finish your weight training you should take 5-10 minutes to stretch out the muscles you just worked and then do 10 minutes of cardio as a cool down to help get rid of lactic acid build up and speed up recovery.

That's it, a full leg workout routine that you can try for yourself. Give it a go and leave me a comment below letting me know how you like it.

all the best,
Lee Hayward



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