The exercises in the video are:
- Leg Extensions
- Leg Press
- Dumbell Squat
- Barbell Squat
Some Key Points:
- Heaviest weight you can handle with good form, for full range of motion
- Choose a weight that you can perform for 30-60 seconds depending on your desired goal
- Keep continuous tension on the muscles throughout the movement
- Do not lock out or pause at the top or bottom of the movement
- With leg extensions, squeeze throughout the entire range of motion “feeling” the muscles work rather than using momentum to throw the weight up
- Slowly lower the weight on the leg extension, squeezing your muscles as you bring it down.
- Leg Presses are better served with a higher rep range, using the full range of motion, and again squeezing as you move the weight up in a uniform motion, driving forward with your heels
- Make sure that you do not go too far down for the leg press, creating an unnecessary pelvic tilt at the bottom of the movement.
- With dumbell and barbell squats, warm up thoroughly prior to doing these movements
- Complete each movement with the squats just below parallel and do not rest at the top of the movement, with knees locked
- Cardiovascular conditioning will always play a role during leg day. Make sure you develop a relatively decent level of cardiovascular fitness so that you shortchange your leg development, having to stop because of breathing issues versus momentary muscular failure
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