Stronger legs
Start with a 5 min. warm-up on the bike. follow up with all your favorite lower body stretches.
Leg extensions start with a light weight and extend up with 2 second hold 15 times. Take a 1 min break in between and repeat for 4 sets, each time performing 15 reps and flexing at the top of the movement.
Go to the leg press in your gym and bring the back support back as far it will go. Load a weight that you can lift 15 times. Put you feet wide and high on the platform that you are pressing, now lower the weight bringing your knees to your chest. Concentrate on pressing through your glutes. Keep your abs tensed as you are moving the weight up and down, never locking your knees out. Repeat 3 sets of 12-15 reps loading on more weight if you can while maintaining form.
Next is the squat machine, position your body as in a front squat. Start with a light weight and squat to parallel 15 times. Repeat 3 times for 12-10 reps, each time increasing the load.
Now it is time to work the hamstrings. grab a pair of 30 lbs dumbbells and perform 12 stiff legged dead-lifts. Lowering the weights slightly below your kneecaps squeezing your glutes and hamstrings each time you come up. Remember that this a hamstring not a lower body movement. Perform 3 sets of 12 reps
Finish on the seated leg curl. Pick a weight that you can curl 12 times all the way down to the back of your legs followed by a 2 second hold. Remember the leg extensions from earlier..? This movement is done the same way only the reverse way. 3 sets of 12 reps.
Finally spend 5 minutes stretching before you leave.
Let me know what you think of this routine I appreciate your feedback.
Carsten.
