Workout Instructions
A1:
Hack Squat (Tempo 2-1-0-1)
3 sets, 6-10 reps (3 min rest), 8-12 reps (3 min rest), 8-12 reps (3 min rest)
Cues
- Pay close attention to the eccentric (lowering) phase of the movement and make sure to control it. Take note of the pause at the bottom of the movement. If your mobility allows, use a pad to elevate yourself which will allow you to go beyond the range of motion that the machine would otherwise permit.
- If your flexibility allows, use a pad to raise yourself, this will allow you to go beyond the range of motion that the machine would otherwise permit.
B1:
Seated Leg Curl (Tempo 3-1-1-1)
3 sets, 8-12 reps (2 min rest), 8-12 reps (3 min rest), 8-14 reps (3 min rest)
Cues
- Aim to work within the middle range of the rep range for each set.
- Once you are able to consistently hit the top rep ranges for each set, increase the weight by 2.5-5kg each week.
C1:
Seated Single Leg Extension (Tempo 2-1-1-2)
3 sets, 8-10 reps (1 min rest), 8-10 reps (1 min rest), 8-10 reps (1 min rest)
Cues
- Take note of the 2-second hold at the top of the movement.
- To reduce tension on the knee of the leg you're working on, place one leg up and angle your body in the opposite direction. This will allow you to exert more force as you push off the other leg.
D1:
Seated Hip Adduction (Tempo 3-1-0-1)
3 sets, 8-12 reps (2 min rest), 8-12 reps (2 min rest), AMRAP (2 min rest)
Cues
- On the final set, perform as many reps as possible (AMRAP) and take the set to true failure.
- Leaning back and pulling yourself into the seat, control the movement throughout the entire range of motion.
E1:
Standing Calf Raises (Tempo 2-1-1-1)
3 Sets, 8-12 reps (2 min rest), 8-12 reps (2 min rest), AMRAP (2 min rest)
Cues
- On the final set, perform as many reps as possible (AMRAP) and take the set to true failure.
- Ensure that you perform each rep with a full range of motion and keep the eccentric portion controlled. Keep your legs straight and focus on staying on the ball of your feet rather than the outside.
