Leg Work

Part three of our single body part workout extravaganza brings us to legs. Grooaaaannn! I actually like leg day. It can be rough and make cardio the following day a little uncomforable, but I love the way just one workout a week really improves the glutes, quads, calves and hamstrings in a very noticeable way. I've always been a soccer player and thought leg training was unnecessary. Result? Decent but not spectacular legs. Now that I know the truth about weight training.....? Well, sadly I still have a long way to go but I notice a big difference in power production and some definition.



This routine will have you getting out of bed pretty slowly the next day.

Alternating Dumbell Lunge

1. Stand with your feet pointing straight ahead, between hip- and shoulder-width apart. Grasp a dumbbell in each hand with your palms facing inward.

2. Step forward with one leg, using a long stride. As your front foot lands, bend both knees to lower your body. With your forward leg bearing most of the weight, bend it to a 90-degree angle, making sure that it doesn't move past your toes. Don't allow your back knee to touch the floor.
To rise back up, press through your front foot to return to a standing position, bringing both legs together.

Do 3 sets x 10 reps. You can either do them in place or "walk" around the gym using this technique.

Smith Machine Squat

Squats are arguable the best leg exercise for the legs. You are hitting the quads, glutes, and even calling your core and abs into play. Using the Smith Machine is great for beginners because it allows you to concentrate on form without having to balance the weight on your shoulders. Master this first and then move to free weight.

Start: Position yourself in the Smith Machine, resting the bar relatively high on your traps and placing your feet about shoulder-width apart, 12-15 inches in front of your hips. Your hips should be directly under your shoulders.

Movement: Bend your knees, lowering your body until your thighs are parallel to the floor. Pressing your heels into the floor, return to the start position.

3 sets x 10 reps

Standing Calf Raise

1. Stand holding a barbell balanced over your traps, or use a standing calf raise machine. With the balls of your feet on a raised surface, such as a step, and keeping your knee straight, lower your heels to stretch your calves.

2. Then press upward on the balls of your feet as high as you can

3x10

Lying Leg Curl

1. Lie facedown on curl machine and place your heels under the rollers. Grasp the handles, retract your shoulder blades slightly and raise your chest off the pad.

2. Without letting your hips come off the pad, contract your hamstrings to raise the ankle rollers, bringing them as close to your glutes as possible. Lower the pads to the start position and repeat.

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http://www.marketwatch.com/news/story/ice-adds-enhancements-merger-proposal/story.aspx?guid=%7B8A0387DB%2D84A4%2D4DFD%2DB779%2D1A127BA777FC%7D