Rachel Theisen; Leg Routine Monday

Author: Rachel Theisen, figure competitor, bodybuilder












Quads
A1 Single leg press on inverted sled;  20 reps, 90 lbs
No rest, superset same leg
A2 Crossover Lunge with 25 lbs plates - 15 reps
No rest, switch Legs, repeat for total of 2 sets per leg

*The crossover lunge targets the hamstrings and glutes extra hard while teaching your body balance and coordination.

B1 Smith Machine Rear Lunges with Forward Knee Drive - 15 reps per leg
No rest
B2 Stability Ball Squats with 25 lbs dumbbells - 15 reps, full range, slow tempo
No rest, repeat for total of 2 supersets


C1 Smith Machine Wide Leg Squat - 15 reps
No rest
C2 Smith Machine Raised Heal Squat - 15 reps
Repeat for 2 supersets total

D1 Leg Extensions, toes straight, inward, outward - 30 reps each position, drop weight then repeat for 50 reps each position

Hamstrings
A1 Partner Assisted Hamstring Curl (single leg, non eccentric) - 15 reps
No rest, superset
A2 Single leg semi-stiff legged dead-lift (non-working leg in kickback extension position) - 15 reps
No rest, repeat for total of 2 sets

Calves
A1 Calf Raises, toes straight, inward, outward - 20 reps each foot position


Finish with some abdominal work