leg workout

LEG WORKOUT ROUTINE – GOING HEAVY AFTER I PULLED MY RIGHT HAMSTRING

~ Mary Miranda ~ Leave a comment

HAPPY FRIDAY!

NYC

About 2 months ago I pulled my right hamstring.  Most likely it happened while doing deadlifts.  It wasn’t a severe pull, but bending or trying to pick anything up would hurt.  I took 1 month off from doing lower body.  It’s been 4 weeks since I started doing leg/glute workouts.  I’ve been going light on my leg day and today was my first day going heavy.   Well, at least for me this is heavy!

What does it mean going all hard and heavy?  For me is simply feeling like your legs will collapse at any point and you can’t even walk.  I honestly missed going hard on my workouts.  I’m still doing my workouts carefully to avoid pulling my hamstring again.

Today’s Leg Routine:

  1. Smith Machine Squats 4x12x140lbs
    1. Superset with Barbell Hip Thrusts on bench 4x15x100lbs
  2. Leg Press Squats (wide) 5x8x450lbs
    1. Superset with Barbell Walking Lunges 5x20x50lbs
  3. Dumbbell Sumo Squats 5x10x100lbs
    1. Superset with Jump Squats 5×15
  4. Barbell Bench Step Ups with Kickback 4x20x40lbs
    1. Cable Kickbacks 4×15

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Tips for Leg Workout:

  • Foam Roll at least 5 minutes prior to your workout.
  • Start with your weakest exercise as you will have more energy to perform it.
  • Go deep when doing squats.
  • Push through your heel.
  • Squeeze glutes.

Pre-Workout Nutrition Tips:

  • Make sure you eat a good pre-workout meal at least 30 minutes prior.  I usually have a Shake (Water, kale/spinach, frozen berries, whey protein, glutamine, BCAA and supergreen mix).
  • Hydrate yourself before lifting!  I drink 16 oz of water upon waking up.

Post-Workout Tips:

  • Eat a banana right after workout + 1 scoop whey protein mixed with water
  • Eat your post-workout meal 45 minutes later

  • What are you favorite leg/glute workouts?

  • Have you injured your hamstrings before?

  • What do you eat pre and post workout?

  • What does it mean going all hard and heavy on your workouts?

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