This resistance session is designed to increase both size and strength in the legs (quadriceps, glutes and hamstrings). It consists of both compound and isolation exercises and a mixture of bilateral and unilateral movements. Bilateral movements involve both legs working at the same time and unilateral movements are when we work a single leg at a time. The unilateral movements allow for a greater neural drive more focus on the active leg and more muscle fibre recruitment.

When performing the exercises you will perform 2-3 sets 10-12 repetitions with 60-90 seconds rest between sets. The weight should be heavy enough that you cannot perform any more than 12 repetitions per set.

The Workout

1. BIKE -Warm Up 5 minutes. This is important as we need to get the heart rate up and get a good blood supply to the legs so that we are ready to get the maximum benefit from your workout.

2. SQUATS – The bar should rest across the top of your back. Draw your belly button in to engage your core and protect your spine. Keeping your body weight through your heels push your bum out and sit down until your thighs are parallel with the floor. At this point the upper body will be lent forward slightly just make sure the angle from your ankle to knee should be the same as the angle from hip to shoulder. Push through your heels, squeeze your thighs and drive your hips forward as your stand up and return to your start position.

3. DB LUNGES – This is now a unilateral movement, holding 2 dumbbells with a split stance and bodyweight through the front leg. Lower the back knee down towards the floor taking the front thigh parallel with the floor keeping the upper body upright, drive through the font foot to stand up and return to the start position.

4. HAMSTRING CURLS – Adjust the pad so it sits just above the heel. Pull the toes up to disengage the calf and draw your heel towards your bum.

5. LEG EXTENSIONS – Adjust the pad so it sits on the front of the ankle. Extend the legs straight but not locked. Its important that we get the leg straight to really work the ‘tear drop’ part of the quadriceps.

6. STANDING CALF RAISE – With a weight resting across the back similar to the squat. Push up on your toes. The calf (gastronomies) is predominately made up of slow twitch muscle fibres so this exercise requires slightly higher reps 16-20 per set.

Each exercise we will aim to reach concentric (positive) failure. Treat every set like your last and give it everything, your body only recognises the stress we put upon it so it better to fall short and reach failure at rep 7 or 8 and have stressed the muscle more than to choose a lighter weight or extend your rest periods so your are able to reach the desired number of reps.