Leg Day | My Full Week of Training | Day 3 of 7

Summary

This video script outlines a comprehensive leg workout for a full week of training, focusing on quads with a secondary emphasis on glutes and hamstrings. The trainer emphasizes proper form and technique over blood-pumping myths, advocating for specific exercises like hack squats, leg extensions, and single-leg RDLs. The session concludes with calf raises, stressing the importance of correct execution for maximum results. The speaker invites viewers to join their training app for detailed weekly workout plans and personalized coaching.

Takeaways

• 🏋️ The video is focused on leg day exercises, emphasizing the quads and also involving the glutes and hamstrings.
• 💪 The speaker advocates for a specific and effective workout style that prioritizes muscle growth over simply pumping muscles with blood.
• 👨‍🏫 The video provides a detailed guide on how to perform exercises properly, including hack squats and leg extensions, for optimal muscle engagement.
• 🔁 The workout includes a superset of leg extension and bodyweight squats to train the quads in different positions.
• 🎛️ The use of a resistance band during the hack squat is suggested to even out tension throughout the movement and make it more manageable.
• 🔄 The importance of proper form and technique is highlighted to prevent injury and maximize the effectiveness of each exercise.
• 🕒 Rest periods are crucial, with a full three minutes recommended between sets to ensure complete recovery.
• 🦵 The workout also targets the hamstrings and glutes with single-leg RDLs, with variations to focus on different muscle groups.
• 🦶 Calf raises are emphasized as an often improperly performed exercise, with instructions on how to do them correctly for maximum benefit.
• 📲 The speaker promotes a training app that provides weekly workouts and coaching to help users follow a structured plan or use it as a reference.
• 🔗 The video concludes with an invitation to join the speaker's training program through a provided website for a more personalized experience.

Q & A

What is the focus of the leg day workout described in the script?

The leg day workout described in the script is heavily focused on the quads, with attention also given to the glutes and hamstrings, though the latter will be the main focus on the second leg day of the week.

What is the first exercise recommended in the leg day workout?

The first exercise recommended in the leg day workout is hack squats, which are meant to be quad dominant and mentally and physically demanding.

Why does the trainer recommend starting with hack squats?

The trainer recommends starting with hack squats because it is the most mentally and physically demanding movement of the day, which helps to set the tone for the workout session.

What is the purpose of using a resistance band in the hack squat exercise?

The resistance band is used to increase tension as the user goes down, taking some weight off the bottom of the movement, and evening out the tension throughout the entire movement, making it less difficult in any one position.

What is a superset in the context of the workout?

A superset in the context of the workout refers to performing two exercises back-to-back with no rest in between, with the exercises complementing each other, such as leg extension followed by bodyweight squats.

How should the knee be positioned during the leg extension exercise?

The knee should be in line with the axis of the machine, ensuring proper alignment and minimizing strain on the joint.

What is the recommended rest period between supersets?

The recommended rest period between supersets is a full three minutes to ensure complete recovery before performing the superset again.

How does the trainer suggest focusing on the glutes during the single leg RDL?

To focus on the glutes during the single leg RDL, the trainer suggests keeping the shin relatively vertical and pushing the hip back as far as possible to the wall behind.

What is the proper form for the seated leg curl exercise?

The proper form for the seated leg curl involves explosively curling down, holding the bottom for a brief second, and resisting all the way back up at the top.

What is the key to performing calf raises correctly on a machine?

The key to performing calf raises correctly on a machine is to slowly go down all the way to the bottom, hold the stretch for a few seconds, and then explosively press all the way up to the top while holding it for a brief moment.

How can viewers follow the trainer's workout plan?

Viewers can follow the trainer's workout plan by subscribing to the training app through the website myliftfitness.com, where they can set up their profile and log in to access the detailed weekly workouts.