Gym - Lower Body Hypertrophy
Following your recent push and upper body sessions, today focuses on building muscle in the legs. We will utilize barbell squats and various isolation movements to target the quads, hamstrings, and calves.
Warmup
(3)Stationary Bike
Pedal at a moderate pace (50-60% max HR) to increase core temperature and blood flow to the legs.
Leg Swings (Front to Back)
Hold onto a pillar for balance and swing one leg forward and backward with a controlled motion.
Bodyweight Squats
Perform controlled bodyweight squats to prepare the hip and knee joints for heavier loads.
Main Workout
(6)Barbell Squat
Weight is total bar weight. Place the bar across your upper traps, keep your chest up, and squat down until thighs are parallel to the floor.
Leg Press
Weight is total plate weight. Place feet shoulder-width apart on the sled, lower until knees are at 90 degrees, and press back up without locking your knees.
Leg Extension
Weight is per side of the machine. Sit with back flat against the pad and extend legs fully, squeezing the quadriceps at the top.
Lying Leg Curl
Weight is per stack. Lie face down and curl the pad toward your glutes, focusing on the contraction in your hamstrings.
Dumbbell Walking Lunge
Weight is per dumbbell. Hold a dumbbell in each hand and take a large step forward, dropping your back knee toward the ground while keeping your torso upright.
Standing Calf Raise
Weight is total machine weight. Stand on the edge of the platform and rise onto your toes, then lower your heels for a full stretch.
Cooldown
(2)Static Quad Stretch
Stand on one leg, pull your other heel toward your glute, and hold while keeping your knees together.
Seated Hamstring Stretch
Sit with one leg extended and reach toward your toes, keeping your back straight to feel the stretch in the back of the leg.