Working the Legs A Quick Guide

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Working the LegsA Quick Guide
Personal Fitness Training Online Lesson - Start
Here

• Instructor
• Gina Hardey

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Training Goal

• Upon completion of this training, the user will
  be able to
• Identify the Quadriceps, Hamstring, Adductor,
  Abductor and Calf muscles
• Have knowledge of Ginas favorite tested routines
• Have basic knowledge of weight training language
  necessary for execution of a routine

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Leg Muscles to be Worked

• The following muscles will be worked
• Quadriceps
• Hamstrings
• Hip abductors and adductors
• Calves/Soleus Muscle

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Glossary

• Sets A set is a group of successive repetitions
  performed without resting.
• Reps A rep or repetition is the number of times
  you repeat the move in each set
• Maximum Resistance - Maximum resistance is the
  most weight you can lift with proper form one
  time
• Range of Motion - Full range of motion is an
  important component of proper form. Each exercise
  should be taken through the complete range of
  joint movement in a slow controlled manner, with
  emphasis placed on the completely contracted
  position.
• Progression and Frequency - as your muscles adapt
  to a given exercise, you need to gradually
  increase the resistance or the repetitions to
  promote further gains.

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Quadricep Muscle Identification

• Quadriceps This group of muscles makes up the
  front of the thigh. Exercises include squats,
  lunges, leg extension machine, and leg press
  machine.

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Ginas FavoriteQuadricep Routine

• Quadricep Curl (Legs)
• 10-12 reps x 3 sets
• 2 times a week with 2 days rest period in between
  workouts
• Tip Use a lighter weight and going slowly to
  make sure you have tension in the muscles

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Hamstring Muscle Identification

• Hamstrings These muscles make up the back of
  the thigh. Exercises include squats, lunges, leg
  press machine, and leg curl machine

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Ginas Favorite Hamstring Routine

• Hamstring Curl
• 10-12 reps x 3 sets
• 2 times a week with 2 days rest period in between
  workouts
• Tip Make sure your feet are pointed straight. 
  Don't bow them out like a duck.

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Adductor Muscle Identification

• The adductors are on the inside and pull the leg
  across the centerline of the body. These muscles
  can be worked with a variety of side-lying leg
  lifts, standing cable pulls, and multi-hip
  machines.

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Ginas Favorite Adductor Routine

• Adductor Machine Exercise
• 10-12 reps x 3 sets
• 2 times a week with 2 days rest period in between
  workouts
• Tip Go slowly and make sure you bring your legs
  all the way together.

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Abductor Muscle Identification

• The abductors are on the outside and move the leg
  away from the body.

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Ginas Favorite Abductor Routine

• Abductor Machine Exercise
• 10-12 reps x 3 sets
• 2 times a week with 2 days rest period in between
  workouts
• Tip Go slowly.  Don't bounce it open and closed.

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Calf Muscle Identification

• The calf muscles are on the back or the lower
  leg. They include the gastrocnemius and the
  soleus.

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Ginas Favorite Calf Muscle Routine
Step 1
Step 2

• Seated Toe Raises
• 2-3 sets
• 20 reps
• 2 times a week with 2 days rest period in between
  workouts
• Weight can be added
• as you advance in exercise. Beginners use bar
  only.

Step 3
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Training Overview
Muscle Sets/Reps Times per Week
Quadriceps 10-12 reps x 3 sets 2X
Hamstring 10-12 reps x 3 sets 2X
Abductor 10-12 reps x 3 sets 2X
Adductor 10-12 reps x 3 sets 2X
Calf 20 reps X 203 sets 2X
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Additional Resources

• http//www.primusweb.com/fitnesspartner/library/ac
  tivity/trainbasics.htm
• http//www.leehayward.com/legs.htm
• http//www.thebodyworker.com/muscleslegchart.htm
• http//www.innerbody.com/image/musc05.html
• http//www.innerbody.com/image/musc05.html
• http//www.greenmarket.com/Library/bookshelf/Books
  /43/26.cfm
• http//www.e-weightloss-fitness.com/leg_exercises/
  leg_extension.shtml

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