Training Video, Legs

Here is a video clip of some of the exercises in my current program. I’m doing a practice dial-in, reducing my food intake, so I’m lifting heavier weights, and doing much smaller sets, usually in the 6 rep range. I’ve been starting off this workout with 8 min of running at 6 mph on a small incline, followed by a mini-circuit of bridge walks, knee lift to deep lunges, drop squats with a 20 lb DB, 12 “inch-worms” and 8 Turkish Get-Ups with a 20 lb DB. I do this circuit twice, as fast as I can. For the last 4 weeks of my dial in, I haven’t been doing any cardio, just this warm up, my weights program, an advanced yoga session and a metabolic workout, (and my Bikram practice of 5 – 6 classes/week). Mostly I’ve been dialing in with my diet.
I start off legs with the first two exercises seen in the video. Front loaded, front-foot elevated split squats, superset with feet-parallel squats, also front loaded. I do 3 sets of 6. After that I do 4 sets of 12 on the Leg Extension machine, toes turned in, (to keep triggering my VL, or “sweep). Then it’s one leg Romanian Dead Lifts superset with “good mornings”, 3 sets of 6, and then I hammer my hamstrings with some seated hamstring curls, and 3 variations of lying hamstring curls. Basically I am walking funny after that. Finally, I finish off with some calf raises using the smith machine. 3 sets of 8 full extension, superset with top range-of-motion. The final exercise is 3 sets of 12 seated calf raises, and it’s time to hit the showers…I really love this workout, and I can see the effect of the lower rep range as I’m reducing my food and carb intake!