LEG DAY WITH VIDEO OF LEG EXTENSIONS 9/6/13

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

1 set of Olympic Style Back Squats with 225 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

4 sets of Olympic Style Back Squats with 315 lbs. for 8 reps.
-Super set with 4 sets of 50 toe raises.
- 60 second rest before proceeding to next set.

I know this is not a lot of weight for most of you, but this is the most I have ever squatted.

5 sets of Leg Press Narrow Stance with toes NOT flared out with 540 lbs. for 16 reps.
- 60 second rest.

4 sets of Glute Ham Machine for 12 reps.
- 60 second rest.

5 sets of Leg Extensions, only the top 30°, with 130 lbs. for 20 reps.
-Super set with 5 sets of Scissor Kicks for 30 reps.
-60 second rest.

Here is a video of the Leg Extensions. You want to use slow, steady, movements all the way though, and focus on flexing your muscles. It is not as much about moving the weight as it is in flexing the muscles.

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Osa McDonald (Athlete)