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1/14/2015 11:56:04 AM - Mark Dugdale
Legs 1.10.15

This workout is from this past Saturday. I am in the middle of a program designed by my coach, John Meadows. My lower back hasn’t been happy lately and John’s primary leg workout this week included quite a bit of squatting, therefore I completely deviated from the program and made up my own workout. I was looking for a way to hammer my quads without straining my lower back, and this worked nicely. Christina and I had our friends Jamie and Hanna training with us. Here is the workout…

GAINT SET: Ultra Wide Stance Smith Squats -> Hamstring Leg Press -> Banded Lying Leg Curls -> Cable Pull-Through

I did several sets of Smith Machine Squats, Leg Press and Lying Leg Curls to get plenty warm and up to my working weights. Here is what I did for my Giant Sets:

Exercise 1: Ultra Wide Stance Smith Machine Squats x 8 reps with 145lbs*
Exercise 2: Hamstring Leg Press x 8 reps with 7 plates each side**
Exercise 3: Banded Lying Leg Curl x 8 reps with 110lbs + elitefts™ Pro Mini Resistance Band***
Exercise 4: Cable Pull-Through****

*I believe some refer to this exercise as a sumo squat. I chose this form of squatting because it doesn’t require much weight as my focus was on hips, hamstrings and glutes. The key is to stand with a very wide stance and toes pointing outward. Keeping your torso upright descend deep and then come up and flex your glutes at the top on each rep. This really hits my adductors, hamstrings and glutes.

**Place your feet high and wide on the leg press platform so that this exercise hits your inner thigh and hamstrings along with quads.

***I used a band to create added tension in the contracted position on the lying leg curls. Here is a video from a previous workout showing how I set it up.


****By this point in the Giant Set your hamstrings should be full of blood so we go to the cable pulley and do pull-throughs facing away from the weight stack to stretch them out.

Rest long enough to give 100% before going again. We did this Giant Set for a total of 5 rounds.

Prowler Push/Pull Superset w/Leg Extensions

Here is what I did for the superset:

Prowler Forward Push x 15 yards with 135lbs + Christina added
Prowler Backwards Push x 15 yards with 135lbs + Christina added*
Leg Extensions x 15 reps with 135lbs**

*Basically drive the Prowler forward using the drive pads for 15 yards, them immediately switch to pushing it backwards with your lower back pressed against the drive pad. Here is the type of Prowler I used: Prowler: Front Load Prowler® with Drive Pad.


**Immediately go from the Prowler to leg extensions and pump out 15 reps.

Perform the Prowler to leg extension superset for a total of 3 rounds.

That concluded this leg workout. Hit me up via the Q&A if you have any questions.




Train hard,
Mark Dugdale


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