Some of the benefits of training legs include a great metabolic workout because lower body movements require core stabilization, increasing core temperature. There is also usually a higher caloric expenditure for lower body exercises compared to upper body, due to the muscle mass being used. Incorporating beast mode leg day routine is very important for attaining/maintaining a lean body mass. Try this Beast Mode Leg Day workout on for size.
Incorporating a lower body emphasis day into your routine can be a great way to make sure you are continuously progressing your total body fitness. The majority of our muscle mass is in our lower body. Our quadriceps, glutes and hamstrings are very strong, powerful muscles. It is important to include them in our fitness journey.
Barbell Squats: Warm-up 1 set x 15-20 reps followed by 3 sets x 4-6 reps.
Tip: If you need more than 1 warm-up set that is fine. Take as many as you need to make sure you get loose, and warmed up. Just be sure not to count any of them towards you working set.
Leg Press: 3-4 sets 8-12reps.
Tip: Take a foot position that is shoulder with apart and don’t forget that your knees should NOT be going farther than your toes when coming into the concentric movement of the rep.
Leg Extensions: 3 sets 12 reps on 1st, 10 reps on 2nd and 3rd set.
Tip: Put your ego aside and remember that this exercise requires no swinging of the body and slamming of the weight. Explode on the way up and work to get full knee extension and contraction at the top portion and SLOWLY bring the weight back to the starting position. The eccentric is just as important as the concentric if not MORE.
Prone Position Hamstring Curls: 3 sets 15reps on 1st set, 12reps on 2nd, 10 reps on 3rd.
Tip: Keep your upper torso down when performing the rep. People tend to bend up and rock their body as if they were a banana boat or something! FORM and EXECUTION is what will benefit you more than any amount of weight!
Walking Lunges (Barbell or Dumbbell): 4 sets x 30 steps.
Tip: Your leg will be a shaky jello mess by now. Take a few practice lunges to get your body ready for the movement that’s about to come. When choosing a weight feel free to start off lighter and work your way up once your legs have gotten situated to the exercise.