5-10-15 System “Reverse” Leg Workout

Ever do a typical leg workout, but in reverse? That is what I did today. We are starting with hamstrings, then pre-exhausting the thighs before moving on to the nasty stuff. Sometimes you have to flip the workouts upside down to kickstart results. Give this Chest workout a go and let know what you think with Likes, Comments, and Shares.
-Wittig, ISSA CPT
Kaged Muscle Athlete

Hamstrings:
1. Stiff Leg Deadlifts: 2-3 warm up sets, then 5 sets of 5 reps. Get a good stretch at the bottom.

2. Sumo Deadlifts: 5 sets of 5 reps.

20160831_114239~2

Thighs:
3. Leg Extensions: 5 sets of 15 reps. BUT hit failure on that first set. Then increase weight each set still striving for 15 reps by incorporating pause-rest (5-10 secs short rest periods). By sets 4 & 5 the weight should be heavy enough that you do strip sets (immediately lower the weight by 1 pin and keep going) until the 15 reps are complete. You should be tore up after this.

4. Hack Squats: 5 sets of 10 reps. Go deep with a pause at the bottom. If your gym does not have a hack squat machine do them the old school way with a barbell. It is done like a deadlift, but with the bar behind you. Google that mess. It’s effective.

Hack

(Feeling beat after the hacks)

5. Uni-Lateral (one-leg) Leg Press: 5 sets of 15, 10, 10, 5, 5, reps.

6. Recumbent Bike Sprints: 5 sets of 30 secs. Set the resistance extremely high (mine was at 17) and go as fast as you can for 30 secs.

Screen Shot 2017-02-27 at 7.36.41 AM

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Author: wittigworks

ISSA Certified Personal Trainer Kaged Muscle Athlete

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