Overview
This video outlines the first leg workout in an ultimate push-pull-legs series, focusing on compound and isolation exercises for the lower body and abs, with detailed technique tips and exercise variations for different goals.
Warm-Up Routine
- Begin with 5–10 minutes of cardio (treadmill or StairMaster).
- Follow with approximately 2 minutes of dynamic stretches targeting major leg muscles.
Main Leg Workout Structure
- Perform one heavy set of squats (2–4 reps at 85–90% 1RM, RPE 8–9) with 4–5 pyramid warm-up sets.
- Two back-off sets of paused squats (5 reps each, 75% of top set, with 1–2 sec pause at the bottom).
- Alternate exercises: hack squats or Bulgarian split squats for those not doing regular squats, using 4–6 reps for more hypertrophy focus.
Exercise Technique and Tips
- For squats, focus on depth, bar path, and explosive movement out of the bottom.
- Romanian Deadlifts (RDL): 3 sets of 8–10 reps; maintain vertical shin, bar close to legs; adjust range and cues to emphasize hamstrings or glutes.
- Use a belt for RDLs if lower back discomfort occurs or to help focus on hamstrings.
Unilateral and Isolation Movements
- Dumbbell walking lunges: 2 sets of 10 reps per leg; avoid shallow depth, uncontrolled descent, and grip-limited loads—consider straps if needed.
- Seated leg curls: 3 sets of 10–12 reps; forward torso position for hamstring stretch; vary toe position to target different hamstring regions.
Calf and Ab Training
- Leg press toe presses: 4 sets of 10–12 reps; adjust toe direction (in, out, straight) across sets to emphasize inner or outer calf growth.
- Decline plate crunches: 3 sets of 10–12 reps; round lower back to target abs, track progress with weight or reps for progressive overload.
Programming and Resources
- After this session, half the week’s training is complete; remaining workouts to be covered in future videos.
- Full 12-week program available for purchase, with multiple training frequency options and supplemental materials.
Recommendations / Advice
- Use challenging loads for single top sets, as minimal frequency supports both strength and hypertrophy.
- Adjust exercise selection and rep ranges based on individual goals and physical limitations.
- Track weights and reps over time to ensure progressive overload.
- Vary toe or foot position in certain exercises for possible regional muscle emphasis, but prioritize comfort and proper form.