Your leg workout can get amped by tri-setting with both your hamstrings and core. But unlike what you might think, this tri-set will not include the quads and hams working together – and we have a very good reason for that. While the quads are huge and generally come to mind as the first thing you should workout during leg day. The problem is that the legs are so large, they will actually benefit from you having a “full hamstring” before you begin. In other words, a pumped hamstring that is full of blood to help provide a stable ground while working your quads.
By starting with your hamstrings it should provide more isolation to your quads and a bit of a safety net during those full squat movements. And you will notice we saved t he squats for the last tri-set. This is because you will want to make sure tyour knees are oiled up and warm before getting into heavier weight and lower reps. For these reasons, this tri-set workout includes a progression that meshes the hamstrings with the core, followed by quads and the core.
And it goes a little something like this:
Triset Hamstrings and Core (4 Sets)
- One Leg RDL 8-10 reps
- Seated Leg Curl 12-15 reps
- Plank, both Front and Sides 30-seconds each
Triset Quads and Core (3 sets)
- Incline Press 8 reps
- Lateral Lunges 8-10 reps
- Ball Climbers 30-seconds
Triset Quads and Core (3 sets)
- Squats 5 reps
- Walking Lunges 10-12 reps
- Hanging Leg Raises 15-20 reps
About Dr. Eric J. Leech
Eric has written for over a decade. Then one day he created Urbasm.com, a site for every guy.
About Dr. Eric J. Leech