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10/6/2014 2:31:26 PM - Mark Dugdale
Legs 10.4.14

Saturday is typically my primary leg workout as part of a John Meadows Program, however I am in-between programs and don’t plan to begin another until I’ve wrapped up this year’s competitions with the Phoenix Pro in 3 weeks. Therefore, I’ve been going back into my training vault and bringing out workouts from years past. This one I actually used back in 2009 and the principals behind it I stole from Christian Thibaudeau; credit goes to him. Here is the workout…

Quad Dominant Superset

Perform several warm-up sets until you’re ready to get after it.

A1: Pause Squats 4-6 reps with 245lbs + 2 sets of chains on each side
A2: Leg Extensions 6-8 reps with 250lbs

2 Minute Rest (30 seconds stretching).

*Pause for a 2 second count at the bottom of the rep on squats. This creates a lot of additional tension on the quads. I used these chains: elitefts™ Chains Complete Set

**After stretching each quad for 30 seconds and resting an additional minute, move immediately to the hamstring dominant superset B1 & B2.

Hamstring Dominant Superset

B1: Hamstring Leg Presses – 4-6 reps with 7 plates each side
B2: Lying Leg Curls – 6-8 reps with 160lbs

2 Minute Rest (30 seconds stretching)

*The hamstring leg press is performed by placing your feet as high on the platform as possible and slightly wider than shoulder width; thus, keeping the tension mostly on the glutes and hamstrings.

**After stretching your hamstrings simultaneously for 30 seconds and resting an additional 90 seconds, move immediately back to the quad dominant superset A1 & A2.

Alternating Quad and Hamstring Dominant Supersets

The key is to go back-and-forth between the Quad Dominant and Hamstring Dominant Supersets, stretching and resting as you go until you’ve performed each superset 5 times total. It will look like this…

A1: Repeat 4 more times
A2: Repeat 4 more times

2 Minute Rest (30 seconds stretching)

B1: Repeat 4 more times
B2: Repeat 4 more times

2 Minute Rest (30 seconds stretching)

That concluded this leg workout for today!

Train hard,
Mark Dugdale

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