Wednesday- Leg Training

 Pre Training

I recommend a high dose of carbs before completing heavy compound movements such as squats and deadlifts. Also make sure to have a belt if your doing work over 70% of your max. This will help keep your core tight and back stable while completing the reps.

Training

Before hitting lower body you want to make sure your hips are loose and ready to be utilizied. You also want to try and get blood flow into the bottom half of your body. First start by doing alternating leg lifts while standing. Find something to hold onto and swing each leg separately as high as you can forward stopping before you go past your other heel on the decline of the kick. Then  do the same thing but swinging your leg completely backwards and stopping on your decline before you pass your still foots toes. Also complete a set of air squats for around 25 reps.

Wednesday- Legs

Squats! Squats are going to be the biggest exercise for overall leg growth and stimulation. For the first set make sure you're preforming the movement as if there were a moderate weight on the bar but keep the bar empty. Complete a good amount of these sets to properly prepare your body for sweating.

Complete 1 set of 10 reps followed by a set of 8. Then do 3 sets of 5 reps with adequate time of rest between your sets. This will touch hypertrophy but also go into overall strength development with he sets of 5.

Next complete weighted lunges. Hold a dumbbell and each hand or placed  barbell on your back. Do 5 sets of 12 reps for each leg. You can do this stationary alternating legs or walking and alternating legs.

 Next will be leg press. For your first set do a set of 15+, spending time on proper range of motion. Next complete 4 sets of 6-8.

Next will be a super set of quad machine extensions and hamstring curls. Completing 4 sets of 15+ reps for each exercise. These area accessory movements meant for higher rep ranges.

Next complete 5 sets of standing calf raises. Use a moderate weight focusing on very strict form as calfs are hard to find a mind to muscle connection. Go for over 20 reps for 5 sets.

Next complete seated calf raises, still focus on properly executing the movement but at the same time ad more weight to these ones. Go for 5 sets of 10-12 reps. 

Lastly complete Bulgarian split swats while utilizing a box to stabilize. Complete these with weight or without weight. 4 sets of 10+ reps in total.