So you like bench press and curls! Same, but tiny ass pins on a guy that allows you to wear skinny stretch fit jeans from top shop is well. Constricting.
I’m not a fashion guru, I decided I wouldn’t wear a suit full time to coach in shorts and polo shirt full time but why am I seeing guys wear legging type jeans walking around, how does anything have room in those?! Ouch.
The feeling in most retail outlets
Anyway, you decided you want some leg development. Here it is
Front Squats- Allows for a great range of motion and to handle some heavy loads to cause some serious mechanical tension!
I’d recommend starting out with 3 sets of 5 reps and adding a couple of Kilos each week.
Hip Thrusts- what an excellent exercise to develop Anteroposterior strength (this movement could have more carry over to sprinting than squats, more on this soon) Hits the glutes and hamstrings really well, takes a very little amount of time learn/ master. You can get some really heavy weights on this with minimal spinal loading.
I’d crank out 4 sets of 6-12 reps, be explosive and hold for a second at the top.
Rear foot elevated split squats- Start developing single leg strength and balance, helps to identify imbalances. Awesome! Personally I like to see this exercise done with a slower tempo on the lowering phase of the movement and not locking out at the top. This keeps constant tension on the quads and leaves you wanting to curse me for a few minutes after.
3 sets of 10-20 reps. Euw, just. Euw
Supine Fit ball Hamstring curls- Providing you can keep your glutes squeezed you will find a superb burn in the hamstrings. This is a great exercise to get a pump, keep the knees and back healthy, where some serious improvements to clients legs come from is when you can do single leg hamstring curls. These. Are. Tough.
Until I see a video/ in person of you completing 3 sets of 15 each leg then you have not maxed this thing out.
Backward sledge drags- Grab hold of a weight and walk backwards, holy quad burn.
Ben Bruno showing us what strong is all about
2 sets of 45-180 seconds, yup 3 minutes. This sucks yet works so well.
You now have all the tools you need for building some serious leg size and athleticism. Let me know how you get on!