Laura Mak is an f I.F.B.B. Fitness Pro and world renowned fitness trainer, visit her website at https://www.lauramakfitness.com/
I beganpersonal training in 1992, just prior to receiving my bachelorsdegree in exercise science from Michigan State University. Duringgraduate school I had the opportunity to work with two excellentmentors that helped me get started in the industry. One gentlemanworked with the MSU basketball team as well as the generalpopulation. We ended up creating a traveling personal trainingunit. It was the first of its kind within the area I resided. Itis still in business today.
I learned from another gentleman who worked withmany pro hockey players during their off season. He concentratedmuch of his training by incorporating plyometric drills.Periodization is very important to the athlete during the offseason. It was great to learn about the program planning. Ienjoyed seeing the progress in clients.
When I completed my masters degree inexercise science, also from Michigan State University, I movedsouth. Since living in the Atlanta area, I have formed my ownpersonal training business named Mak Attack Fitness Pro.I have successfully completed the National Strength andConditioning Associations (NSCA) requirements to earn acertificate as a Certified Strength and Conditioning Specialist (CSCS).This type of training certification is a requirement forcollegiate strength and conditioning coaches and useful, but notmandatory, at the professional sports level.
LauraMaks Leg Training
Leg training is one of the hardesttraining days. It takes the most amount of energy because itstresses the three largest muscles of the body thequadriceps, hamstrings, and glutes. Breathing and heart rates areincreased because there must enough oxygenated blood supplied tothe working muscles. This is why leg day can be sochallenging.
Nevertheless,leg training is one of my favorite days. On a majority of legexercises I will stay with higher reps, like 20 50 per set.Typically I will combine two or three exercises in a row. I takea short rest for about 30 seconds to three minutes, depending onhow taxing the exercise is. It helps keep my heart rate upthrough out the training session. This seems to help me get mymuscles stronger and improve my endurance. Thanks to goodgenetics, thirteen years of competitive gymnastics, and elevenyears of weight training it is easy for me to put on mass. My legtraining focus is more on competition shape and definition.
I like to begin with the leg extensions and focuson squeezing or flexing the quads at theheight of the movement. It is a single-joint movement thatconcentrates the blood flow to the top of the leg. The kneesshould bend 90 degrees at the release of the exercise and thenextend straight to complete the repetition.
The roman chair squat is a great multi-jointactivity to combine with the leg extension. Although it isimportant to stick the glutes back, one must remember to keep theshoulders in a more upright position than in a regular squat. Thequads should become parallel to the ground if not slightly lower.The focus on the rise should be a squeezing of the glutes with aslight hip press forward.
Ifperformed correctly, the leg press is an excellent exercise forthe hamstring glute tie in. To complete a rep using the fullrange of motion, I like to think about bringing the quads in allthe way to touch the chest and then extend the legs. I feel anintense stress on the rear of my legs all the way up thru theglutes, when I use a full range of motion. The foot placement canadd an extra emphasis on the hamstrings and glutes if placedhigher up on the machine. The width of the feet should be aboutsix to eight inches apart. If the feet are wider moreconcentration will be on the vastus lateralis, the outer part ofthe quad.
I like to alternate the leg curl with the legpress. I find it beneficial for me to put extra emphasis on thehamstrings during my leg training. On each curl, I try toconcentrate on bringing my heels up to my touch my glutes. My flexibility allows me to perform the exercise in this manner.
The hack squat is another exercise that is anexcellent multi-joint movement for quads, hams, and glutes. Iplace my feet about shoulder width apart. Due to lower backinjuries incurred during my college gymnastics days, I onlyexecute this exercise with 75-105 degree of bend in my knees.Anything more than that bend, places too much stress on my back.As a result, I keep the weight much lighter and the reps evenhigher.
Themovement I perform with the hack squat is the standing one legcurl. I focus on keeping my hip and shoulders forward. Many timesI see people using a weight too heavy and the body ends up withall kinds of torques and twists. There are no benefits inperforming an exercise with improper form. The abdominal musclesplay a secondary roll as a stabilizer. I concentrate on pullingmy abs in towards the spine, and that also alleviates anytemptation to twist the body to lift the weight.
Typically, I like to end my leg routine with thebutt blaster. I press the weight through the ball of myfoot. The leg should extend to the rear of the body with a focuson flexing the glutes. It is essential not to lift the leg sohigh that the hips begin to twist outward. At the top of themovement I pause and hold the tightened glutes. Instead ofbringing the weight all the way down, I will stop the rep justbefore the weights touch. That will keep tension on the glutesthroughout the set. It is also important to keep the lower backstraight by keeping the abs pulled in toward the spine.
This leg routine is an example of what I knowworks well for me and my goals. Remember, body types may bedifferent, so try incorporating only a few changes in to yourregular leg routine. This will help you determine which exercisesare stimulating the legs. Keep training and stay healthy.
