Legs: deadlift x smith squat (16.09.21)
Today’s leg workout was as follows:
Warm-up
- Banded walks- black band around ankles, 12 paces left then right
- Hanging knee raises- 2 sets of 6 reps
- Spin bike- 3-5 mins
- Single arm bicep curl- 2×12
- Mainly aiming to combat some bicep tendonitis, so 2 sets of 12 light curls, focusing on contraction
- Single leg lying hamstring curl- 2×45-60s holds
- Again recovering from previous hamstring tear. 2 sets of isometric holds, with knee bent to 90 degrees.
- Barbell deadlift- 4×6-8
- Pyramid up adding weight each set, reaching heavy and high effort top set
- Smith machine calf raise- 3×8-12
- 3s pauses in full stretch, trying to increase ankle mobility and dorsiflexion before squatting
- Smith machine squats- 1×8, 1×20
- Warm up to something heavy, then 1 top set aiming for 8 reps, and one back-off (less weight) set for 20 reps.
- EXTRA?
- You could add a single leg pistol squat/walking lunges, for extra pump and blood flow to finish.
Stretching
- Quads- heel to bum, 2x30s
- Glutes- newspaper stretch (seated on bench, ankle on opposite knee), 2x30s
- Hamstrings- 60s hold of light barbell in stiff-leg deadlift position
- Calves- stretched in exercise (4)
HB 🙂
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