LEG training

Sample squat volume day as a part of “wave” or non-linear periodization

http://4.bp.blogspot.com/-SxWHzmjrJe0/URY68GV-gwI/AAAAAAAAAZw/NyImjvaYTBU/s640/squat.jpg

 

Volume or Light Day

  1. Squat 10×5 @ 70% of 1RM
  2. Leg Press 4×25 for 100 total reps
  3. Leg Extension 2×30
  4. Standing single leg hamstring curl or DB RDL 3×15
  5. Single leg calf raises 2×20 @bodyweight
  • Remember to properly warmup before squats
  • 70% is roughly a 10-12rm for most people
  • Each rep you perform should look the same as the last
  • Practice your form

 

 

-Austin