IRON ONLINE LEG ROUTINE

STEVE'S FIT & LEAN # 3

First a little information about a couple of the exercises as far as form and technique go:

Sumo Squat-place a dumbbell on the floor upright in front of you. With your feet more than shoulder width apart , your feet pointed out slightly, and your arms straight, squat down and pick up the dumbbell with both hands. Your hands will grip the dumbbell on the underside of the plates at the top of the dumbbell. Keep your torso as upright as possible each time down and do not touch the weight to the floor between reps. Your arms will stay between your knees.

One Leg Press-done on the leg press of your choice. Place your feet on the plate in your regular two-footed position. Remove one of your feet from the platform and place on the floor in front of you. One word of caution-most people are not half as strong with one leg as they are with two. Choose your weight conservatively, at first. A set is both legs completed.

One Leg Curl-done either sitting or lying. Each leg is worked separately, set is completed after both legs have had their turn. The other exercises are squats, either free weight or smith machine, and straight leg deadlifts.

The Program

Begin with your usual warm up for leg day. Save the abs for after the workout, use them for stabilization at first.The effects of this workout are cumulative. No one exercise should be too much. Build intensity through the session so that when you finish you won't want to do another set. After each exercise move to the next one as quickly as possible.

1. Sumo Squat 4 sets/15 reps/45 seconds rest between sets. One rep is off the floor to standing, then half way down, then to standing, then to an inch off the floor. Concentrate on inner thighs, glutes, and hamstrings.

2. One Leg Curl 4 sets/15 reps/-do each leg in alternating fashion without stopping to rest between each set.

3. One Leg Press 4 sets/15 reps-again, do each leg in alternating fashion without resting between each set.

4. Straight Leg Deadlift 4 sets/15 reps/45 seconds rest between sets.

5. Squat 4 sets/15 reps/30 second rest between sets. Pause at the bottom for a count of 1 and then stand up on toes for a calf raise at the top for each rep.

By using unilateral exercises you may notice an imbalance of one side over another. Further utilizing unilateral exercises can be very helpful in balancing strength in each side.

Use the bike or treadmill for about 5 minutes after the workout and get in a good stretching session. Your favorite post workout meal to follow.

Steve K.