stachedwalker’s BodyBlog

Friday night I got a pretty good leg workout in.  It started off with singled legged, no weight squats on the smith machine for 2 sets of 15 reps (each leg).  Next I went to the Free-motion step up machine. It’s like climbing/descending stairs while holding onto 70 lbs … 3 sets of about 10 reps.  Next was heavy weight with a seated leg press (3 sets).  Quads were finished off with 1 leg leg extensions. (3 sets again)  After quads I headed over to do stiff legged deadlifts for the hamstrings, followed by standing 1 leg legcurls.  After hitting the major muscles, it was onto the smaller ones.  I’m in the process of adding some glute exercises in the way of a leg extension the back with weights.  In racewalking, most of your power comes from pushing the leg behind you … so the bum gets used a lot.    Legs were finished off with 3 sets of straight leg calf raises and 2 sets of seated calf raises.

This entry was posted on Saturday, April 21st, 2007 at 10:47 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.