Strength – Beginner Legs: Press, Ext, Curl, Add

Horizontal Loading
LLT
Leg Press – Plate Loaded Machine
reps 12
intensity
Tempo controlled
Rest 1 min
Set Reps Intensity Tempo Rest
1 12 RPE Controlled 1 min (h:m:s)
2 10 RPE Controlled 1 min (h:m:s)
3 8 RPE Controlled 1 min (h:m:s)
LLT
Leg Extension
reps 12
intensity
Tempo controlled
Rest 30 sec
Set Reps Intensity Tempo Rest
1 12 RPE Controlled 30 sec (h:m:s)
2 12 RPE Controlled 30 sec (h:m:s)
3 12 RPE Controlled 30 sec (h:m:s)
LLT
Seated Leg Curl
reps 12
intensity
Tempo controlled
Rest 30 sec
Set Reps Intensity Tempo Rest
1 12 RPE Controlled 30 sec (h:m:s)
2 12 RPE Controlled 30 sec (h:m:s)
3 12 RPE Controlled 30 sec (h:m:s)
LLT
Hip Adduction Machine
reps 10
intensity
Tempo controlled
Rest 30 sec
- Exercise that targets the leg adductors (Inner Thigh) - Setup: Sit in the seat, adjusting the thigh pads to the end range of motion where a stretch can be felt in the inner thighs. Grab the handles to pull self into the seat. - Movement: Contract the adductor muscles (inner thigh) to bring the legs together. Under control, slowly return the weight to the starting position to feel stretch at the end range. Pause. Repeat.
Set Reps Intensity Tempo Rest
1 10 RPE Controlled 30 sec (h:m:s)
2 10 RPE Controlled 30 sec (h:m:s)
3 10 RPE Controlled 30 sec (h:m:s)