Leg Routine ???????

[texaschick]

I need some ideas for a new leg routine that will shock the hell out of my legs. Right now I am doing legs 1x week and current routine
squats 4x12sets
walking lunges 4x (??? about 20 steps)
leg extension 4x12
leg curl 4x12

 

[Daisy_Girl]

Plyometrics! They are awesome!

 

[texaschick]

Plyometrics! They are awesome!

TY Daisy!! Are there certain ones that you feel are the best for the quads and hams??? Also, do you think i should start doing legs 2x week??? I have a pic in my gallery, you'll see the legs are a big prob for me.

 

[Daisy_Girl]

I really really like plyo's for lower body.

This is what I was doing awhile back: (adapted from the Feb 2004 Oxygen)

Get a Step from the aerobics room and put 7 risers under each side. This brings the step to just under knee level. I do high step ups, one legged lunges (back leg raised), box jumps, and toe taps. This lasts about 40 min, and I am drenched afterward.

I did my own thing, and changed order & exercises every week. An example:
Toe Taps 3x50 (so 25 on each side)
Backward Lunges (back foot elevated) 3x10 on each side
Step Ups 3x10 (on each side)
Toe Taps 2x50 (25 each side)
Backward Lunges (back foot elevated) 2x10 on each side
Step Ups 2x10 (on each side)

In between each set I do a set of unweighted walking lunges, unweighted Plie Squats (toes turned out) or Crunches/Abs on the ball.

So basically no rests, unless I really feel like I need it. IF I do rest, it is usually for about 1 min, give or take.



Here are some more thoughts/explanations:

Steps Ups - you said you are doing them. How high is the step? Make sure it is about knee height. Step up alternating legs, step up with one side at a time, then switch, step up sideways.....

Step Jumps - squat down in front of the step (around knee height) and explode off the ground and and on the step, still in a squat position.

Walking Lunges - do walking lunges all day long. You can do them with weight or without.

Stationary Lunges - again, with weight or without. You can switch sides, or work one side first, then repeat on other side.

Reverse Lunges - you say you are doing them, but how? Keep your back foot raised on the step behind you, then lunge down over the front leg.

Squats - do with dumbbells or a barbell if you have it.

Running Stairs - bleachers at a HS or College Stadium works perfect. If you like somewhere "historic" they often have monuments with a ton of stairs (Philly like in Rocky, DC monuments, NY museums, Santa Monica Stairs outside, etc.) Worst case scenerio, find a really big building or hotel and run their staircases, lol.

***With all the weighted exercises, when you push up to standing position, push up through the HEEL ONLY. Do NOT push up through the toe. REALLY concentrate on pushing up through the HEEL to get max work out of your butt.

Hope this helps.

 

[jackedmom]

If you are doing traditional squats...do front squats instead. Stiff-legged deads are awesome as well.

 

[view]

Squat two or three times per week and use progression overload... thats all you need for legs really.

 

[The Shadow]

Squat two or three times per week and use progression overload... thats all you need for legs really.

er...


disagree totally

 

[texaschick]

Thanks soooo much everyone!!!

DG - I will do this tomorrow and let y'all know how it goes.

 

[annielovesBB]

Squat two or three times per week and use progression overload... thats all you need for legs really.

What is progression overload please?

 

[buffgrl23]

I really love doing legs and find that I need to do more exercises to really get results. Here is an example of a typical leg workout that I do. I do legs once a week.

Hack Squats 3x12
Leg Press 3x12
Straight Leg Deadlifts 3x12
Calve Raises 3x12
Leg Extensions 3x12
Leg Curls 3x12
Lunges (we have an indoor track at my gym so I will lunge part way around the track, walk part way, lunge part way, etc.)

I need some ideas for a new leg routine that will shock the hell out of my legs. Right now I am doing legs 1x week and current routine
squats 4x12sets
walking lunges 4x (??? about 20 steps)
leg extension 4x12
leg curl 4x12