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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/lower_body/4_weeks_to_knockout_legs
4 Weeks to Knockout Legs
Elevated Split Squat
A
B
- Reps:
- Body Parts: Butt, Legs
- Equipment: Free weights
A
> Hold a dumbbell in each hand at sides, palms facing body. Stand a stride's length (or about 2 feet) in front of a 10-inch step, feet hip-width apart. Extend right leg behind you, knee slightly bent, and place toes on top of step.
B
> Bend left knee until left thigh is parallel to the floor. Rise up to starting position and repeat. Switch sides to complete set.
Box Squat
A
B
- Reps:
- Body Parts: Butt, Hamstrings
- Equipment: Free weights, Resistance Band
A
> Hold a medicine ball with hands in front of chest, elbows bent and tucked at sides, and stand on a 2-foot-high plyo box with feet together. Bend right knee slightly, dangling toes off the back edge of the box.
B
> Bend left knee and, keeping torso straight and abs tight, lower right foot toward the floor behind you. Straighten left leg to return to starting position and repeat. Switch sides to complete set.
Single-Leg Press
A
B
- Reps:
- Body Parts: Butt, Hamstrings, Legs
- Equipment: Weight Machines
A
> Load 30 to 40 pounds onto the leg-press machine, and if the back pad is adjustable, place it at a 90-degree angle to the weight rails. Sit with your back against the pad, left foot fl at on the fl oor. Place right foot on the plate, knee bent 90 degrees.
> Release the machine's lock, then hold the handles lightly and pull your abs in tight.B
> Straighten right leg, but don’t lock knee. Slowly return to starting position and repeat. Switch sides to complete set.