Beginning Legs

We may have to walk tomorrow so let’s not over do it the first day. This is one area where I like to exercise a bit of caution because you may not realize how hard you’re working. As in all cases, stretch a bit. If you need a good routine, go to “Stretching Out.” (link to “StretchRoutine.”)

Leg Extensions (link to an animation of "Leg Extentions") are a good place to start. Adjust the seat of the machine you’re working on and be comfortable. Using a light weight, slowly lift the weight up to a fully extended (link to QuadsFullExt) position. This is where many people miss the benefits of the exercise. If you fully extend and squeeze the muscle, the results are incredible. Bring the weight back down to the starting position in the same slow fashion.

Leg Curls (link to an animation of "Leg Curls") take some getting used to. If you’ll think of these muscles as leg biceps, it may help you to squeeze them. Just like the Leg Extensions, lift the weight slowly upward, fully contracting and then lower the weight slowly to the starting position.

Seated Calves (link to an animation of "Seated Calves") are one of my favorite leg movements. However, it is easy to make them so sore, it’s difficult to walk the next day. Make sure when you perform the movement, you fully extend the foot and then fully lower it. This full range of movement will be extremely helpful in developing your calf. Plus, the density of the calf muscle is such that it can take some abuse. Just don’t over do it the first time out.

Leg Routine
Beginning

Exercise	Sets	Repetitions
Leg Extension	3	10
Leg Curl	3	10
Seated Calves	3	10

Intermediate – Advanced

Exercise	Set 1 (reps)	Set 2 (reps)	Set 3 (reps)	Set 4 (reps)	Set 5 (reps)
Squats	10	8	7	6	4
Leg Extension	10	8	7	6	4
Leg Curl	10	8	7	6	4
Calf Presses	10	8	8	N/A	N/A
Seated Calves	10	8	N/A	N/A	N/A

Note: When performing this routine, add weight to each set. This will automatically reduce the number of repetitions you’ll be able to perform.

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