What's going on Herman nation? We're here in the gym
And I'm going to perform for you guys my personal leg workout now if you notice on the other workouts
I like to do a burn set for the first set where I do basically a drop set
I like to do my legs a little differently [okay], and you'll see why
This is really going to help build out the quads the glutes the hams calves
Everything and I like to take [my] time I like to destroy the muscle tissue
What I like to do first, then start off with squats, okay?
The only exercise where I do more than eight reps on
But for this exercise I like to do three sets of 20 reps
With 245 okay. You'll find what works best for you, but after [those] three sets
I like to do one set with my feet really close together of eight reps with 225 okay my first set
I got a nice wide stance and the wide stance allows me to go a little bit lower
We also notice when I do a wide stance. I hold the bar lower on my back okay, so first thing
I'm going to do is 20 reps with [245] and then I would do two more sets
I'm not gonna do those on the workout and then I'm going to do the 225 for a set of eight okay, so let's start
Like I said, I'm [gonna] hold the bar lower on my back
Because I have a wider stance
Hold your hands nice and close
Make sure you push through your heels keep your head up arch your back.
So a set of 20 for the first set second set and third set now
I'm going to do just
lower it
I recommend using clips
So that when I go up and down
the weights don't slide
and if you're OCD
We can make sure the surface lines up too
When you're doing legs, I recommend having a water bottle
And drink water
All right now
For the fourth set that I would do
Close stance
for a set of eight
with 225
I like to go slower on these two
And again push through [your] heels
and that's the first exercise make sure you're resting 30 to 60 seconds in between your sets okay, so
The next exercise is called the hack squat
now
The way you do a hack squat
If you do it the right way, you're really going [to] target your glutes. You should walk funny after
So what you want to do on this machine
Three sets of six to eight reps, okay?
And now I already have mine set to 225 don't put your feet back here
Okay, a couple things you [want] to do your feet are going out to here because when you sit back
Okay
You have to bring your butt back
like this
so when you come down
It's like you're sitting in a chair all right second thing make sure when you do this [exercise]
There's plenty of weights on the stacks on the sides of the machine
It happened once I didn't make sure I came down
When I [came] back up the whole machine flips to the side, and it was kind of funny
But won't be funny if you get hurt
So make sure you do that
All right six to eight reps
Make sure your body's in the middle of the machine bring your feet out
Once your feet are out sit back come down to 90 degrees [and] push through your heels
Two more sets six to eight reps let's go to the next machine and you'll feel this right in your bum
So we're going to do now is go to the leg extension machine
Now I already have this machine set up for me what you want to make sure is when you sit down
This pad rest right above your ankles and that this pad is far enough forward
So that your knees are in
line with the pivot point of the machine
Okay, so six to eight reps
What I like to do is
Instead of holding the handles here. I like to hold back there
So I can pull myself into the seat so the weight doesn't pick my butt up off the seat
Also, I like to do is in between these sets even though I don't do abs on my leg day
what I like to do is get down and just do some crunches while I'm waiting for my legs
get some energy back to do more leg extensions
and usually can get in about a set of 30 before we do next set now once you do three sets of
Six to eight reps in this machine you're then going to lower the weight
And you're going to do single leg extensions now
you can do this multiple ways and
Sit down like this
One foot off the side
Or vice versa like that
You can keep both [feet] behind the pad and flip it one leg and switch
The way I like to do it
Is I like to keep one foot down
One foot up here like this
Jam myself in because for me with my leg here
This is pushing me back, so I'm going to drive my energy forward okay six to eight reps each leg
Toe up
and really focus
on burning out that quad
Soon as you're done this may feel tight because of all the blood in your leg I like it
Once you finish those you go to the leg curl machine
Seated leg curl
And again when you sit down you want to make [sure] your knees are aligned with the pivot point [of] the machine
Which is right here and put your feet on top of the pad
Now you want to keep your toes up
And drive your heels to your butt on the way down, okay?
you can use these handles if you want one of my tricks, so I put my hands like this
And I push them to the pad that allows me to keep myself in the seat a lot easier
So that's the way I'm going to do it
And again three sets of six to eight reps
Slow on the way up
Take the rest two more sets of six to eight reps
Go to the next machine
Next machine, we're going to do is actually a single leg curl
There's lots of different styles of this machine
Some of your gyms might have something like this
where
you do one leg
move side to side
But I have a personal favorite in my gym
This is only the preview to the workout
All right, so this is the single leg curl machine. Okay? Simply going to do
Is get on here and again six to eight reps per leg get on top keep your back arched
Keep a neutral spine
Keep your toes pointing up when to the heal of your butt
[breathe] out on the way up, so
Pull and twist bring that side down bring that side up and now the other side
Extensions on single leg curls, I like to go back and forth until I finished three sets on each side now
next thing I like to do
Is come over here to the calf press
This is actually called a donkey calf press okay, and I like to do sets of 45s
I found that your calves respond to higher repetitions. Okay, so what I'm going to do
is
45 reps, but I'm going to do three different kinds okay?
First kind
is a set of 15
feet together
And make sure you dip your heels all the way down and then push all the way up
Good that's 15 for the first set
Keep your legs straight dip down come back up as high as you can
Once that's complete bring your feet middle turn them out
legs straight
15 reps
As soon as you do those you do two more sets and the last thing I like to do is another calf machine
Seated calf raises
You're going to sit down and do three sets of thirty
Keeping the same principle of mine of dipping the heel down as low as you can and then going up as high as you can
so keep your feet on the edge
slide forward dip down straight up
two more sets of 30
and you're done with the leg work out. Hope you guys enjoyed it
More good stuff coming soon later guys