Today it is finally weekend, and that means that I will have my second leg workout of the week. On this day I usually always start the workout with sumo deadlifts, my all time favorite exercise. It is a great over all leg builder and fantastic to really grow the glutes. I also love the feeling I get when I pull some heavy iron, endorphins all the way...
Before I start lifting I make sure to warm up properly, I probably spend around 20 minutes on just the warm up (including warm up weights.) First I start with dynamic strecthing, focusing on the hip flexors, ankle mobility and knees. Then I do overhead squats with a stick and I also always to pass throughs with a stick for the shoulder mobility. Just before I start pulling some light sumos I do high rep stiff legged deadlifts with just the barbell. Then I'm ready to zone in, focus on the form and increase the weights on the bar set by set. I vary the rep and set scheme every workout when I'm not on a program (like right now.) A couple of different options may be: 5x5, pyramid sets, 5x1 (real HEAVY!!), 10x10 (aka german volume training), etc. I either do short or longer rests depending on my goal for the session. If I want to pull heavy and close to my max I have longer rest periods, around 3-5 minutes in between sets. This is one of the reasons why my leg days take f-o-r-e-v-e-r..
After my sumos I always do at least one more big compound movement like barbell lunges or right now my fave glute builder - barbell hip thrust (not compound but heavy.) I also like to include one or two supersets to really get in a good burn and to get the pulse up. I love combining walking lunges with stiff legged deadlifts or good mornings. Cable squats with cable kickbacks. Pull throughs with curtsy lunges. The variations you could to are endless.
But I will tell you guys what it will look like today. With writing my workout on here I will make it official, by doing this, I HAVE to do it!
Sumo deadlifts - Pyramid sets 15, 11, 9, 5, 3, 1, 3, 5, 9, 11, 15 =11 sets --> fun to do uneven numbers for a change
Hip thrusts - 5x3
SUPERSET: Step ups 3x8-12 per leg & close stance leg press 3x12
SUPERSET: Walking lunges with KB's 3x20 & booty blaster kickbacks 3x12
Reverse hypers 3x20