Will M. Training

LEG TRAINING

Exercise #1 - Free Weight Paused Squats - 4 Sets, 5 reps each set. Use a challenging weight. Increase if necessary.

Using an Olympic bar, rest the barbell across the upper back, not the (Bone) spinal cord that the cervical vertebrae connect to on your neck. Stand with feet shoulder width apart, toes turned slightly outward. Squat holding first rep 5 seconds at bottom of movement. Second rep hold 4 seconds. Third rep hold 3 seconds. Fourth rep hold 2 seconds. Fifth rep hold 1 second.

Break/Rest 2 minutes

4 Sets, 5 reps each set. 

Exercise #2 - Leg Extension 21's

3 Sets

After each set, proceed to Exercise #3 without a break.

21 Rep Protocol

Regular Speed

7 Half Up, All the way Down Reps

7 Half Down, All the way Up Reps

7 Full Reps

Exercise #3 - Reverse Lunge

3 Sets

Superset with Exercise #2 

Hold (1) DB with each hand

(8) Repetitions each leg, Alternating

Exercise #4 - Leg Curl 21's

3 Sets

After each set, proceed to Exercise #5 without a break

21 Rep Protocol

Regular Speed

7 Half Up, All the way Down Reps

7 Half Down, All the way Up Reps

7 Full Reps

Exercise #5 - Romanian Dead Lift with DB

3 Sets

Superset with Exercise #4

Use a step or riser for more hamstring stretch

(10) Repetitions

Exercise #6 - Super Slow Straight Leg/Standing Calf Raises

3 Sets

After each set, proceed to Exercise #7 without a break

(15) Repetitions 

Slow 2 count resist

Slow 2 count push

Exercise #7 - Super Slow Bent Knee/Seated Calf Raises

2 Sets

Superset with Exercise #6

Slow 2 count resist

Slow 2 count push