all right hi everybody John Meadows and we're back on day three hopefully you
didn't forget and miss our day one push workout or a day two pull work out today
is day 3 which is legs
we're going to start out with leg curls I'm a big believer in prioritizing
hamstrings I think if you're looking at most guys legs they're a little more
quad dominant they're little shallow in the hamstrings and I think that's just
because the general lack of focus on hams most people throw in a couple sets
of leg curls at the end of the leg workout and they assume that's enough but it's
not so I like to start with the leg curl what I like to do is work up to a top
set and on the top set I like to throw in high intensity techniques so maybe
some forced reps or a drop set or a cluster set or partials I like to go
crazy on the last set the other nice thing about getting a really nice pump
on your hamstrings is when you move to your compound movement your squats or
your leg press it just feels better it feels better your hips your knees and
when you do this you'll notice what I'm talking about
on this one I'm going to do two drops I'm going to shoot around somewhere
around eight reps I'm going to drop the weight do some more drop the way do some
more and then we're going to partials I'm going to extend the set by just
doing partials and in the lengthened end of the range of motion then I'll probably
throw in a 10 second Iso hold too just to create even more tension
Oh
so these are Spider bar squats it's a unique combination of a camber which is
this part here where the weight comes down that creates a little swing so you
have to keep your form perfect and the handles here are like a safety bar now
my doctor dr. Serrano doesn't want me putting a heavy bar a regular bar on my
back anymore this bar is tremendous it's a little
more quad as well and I feel like I can stay more upright when I squat as opposed
to kind of getting bent over so a little less stress on my back and more
stress on my lower body which is what I want squats should be the foundation for
most people I'm not going to say for everybody because structurally you know
we're not all created equal some people have longer femurs longer spines so for
me I'm built to squat but that doesn't necessarily mean it's the best exercise
for everybody having said that I love squats squatting variations I think
probably should be the key to your lower body work
in terms of rest break for squats I'm gonna take probably three minutes I'm
gonna take my time I'm gonna let my heart rate come back down I don't want
to be out of breath when I start my next set I want to feel good so now I'm gonna
bring my reps down and the reason why just like I said in our first video in
the push workout now I'm going to conserve some volume and some reps for
my top set so I've been doing sets of eight to get warmed up between that and
the leg curls I feel great now so now I'm only gonna do triples until I get to
my top set a weight that I think I can do from six to eight
so we got the heavy squats knocked out now we're going to drive a lot of blood
into our legs so we're going to start off with an inverted leg press anytime
you're doing like a leg press type motion you're going to get a lot of your
muscle here on the outside of your quad your vastus lateralis and then the
inside right here your vastus medialis and we're going to super set it with a
sissy squat which you'll see that gets more your rectus femoris these muscles
up in here if you don't have a sissy squat just substitute with leg
extensions leg extensions also work your rectus femoris really hard too
so it's a good combination the exercise are doing different things for different
parts of your legs so we're gonna do three rounds of this lots of blood lots
of pump
we finished up with that super set now I want to get some split squats and a
smith machine this is gonna hammer your glutes too these are tough if you notice I
was in there on one side and I kind of had my body angled a little bit so
instead of being straight I was kind of angled and I'm stretching my glute when
I sit down and I'm driving with my heel right through my glute and your glutes
will fire up on that
oh all right guys that's it three sets there get a lot of hams
quads glutes a little bit of everything I hope you enjoyed the video and I hope
you enjoyed this series the three-part series that's it for me I'm gonna go
get something to drink and as always don't forget to subscribe below