Time to Rip Up Those Legs!
June 4th, 2010
It is a real treat for me to go to the gym with time on my hands. I’m on vacation this week, so there was no looking at my watch….just great tunes piping thru my Ipod and some fresh legs that were ready for whatever I had in mind.
Lying Hamstring Curls ~ 3 sets of 12 reps
Leg Press – 3 sets of 15 reps (stance high and wide)
Giant Set
Leg Extensions ~ 3 sets of 15
Jump Lunges ~ 3 sets of 20 total (10 each leg)
Seated Hamstring Curls ~ 3 sets of 15
Tip: I sit towards the front of the chair and lean over the leg pad. This position helps to engage the hamstring higher up towards the glute tie-in…a problem area for many women. Make sure your feet are at a 90 degree angle and you push through as far as the machine will let you…holding the contraction for at least a 2 count before you proceed to the next rep.
Superset
Adductor Machine ~ 3 sets of 30 reps
Abductor Machine ~ 3 sets of 30 reps
and to finish it off…
Weighted Step Ups x 1 set of 30 each leg
Tip: The higher your step is here the more glute fibers will engage. Push yourself…this is your last exercise.
June 19th, 2010 at 6:29 pm
Hi Candace! Quick question… what would be a good alternative exercise for the seated hamstring curl? That area is exactly what I need to work on, but don’t have the equipment in the gym. It’s hard to hit that particular area!Thanks!! Anne Marie
June 19th, 2010 at 8:13 pm
Great to hear from you Anne Marie! That’s a great question…hamstring curls can be done with a stability ball. When done with proper form, they can be very intense
Lie on the floor, arms stretched out to your side. Start with your legs straight, placing the heels of your feet on the top of the ball. Raise your hips as high as you can while pulling your heels underneath you. Here’s a video that shows good form for the exercise… . Let me know how you do!!