{"id":1487,"date":"2016-07-05T22:27:36","date_gmt":"2016-07-05T22:27:36","guid":{"rendered":"https:\/\/www.mvp-athletics.com\/blog\/?p=1487"},"modified":"2016-07-27T19:59:24","modified_gmt":"2016-07-27T19:59:24","slug":"total-leg-training-july-4-2016-rebuild2016","status":"publish","type":"post","link":"https:\/\/www.mvp-athletics.com\/blog\/?p=1487","title":{"rendered":"Total Leg Training \u2013 July 4, 2016 #rebuild2016"},"content":{"rendered":"<p>\u2022\u00a0<strong>Leg Extensions<\/strong> 5&#215;12-15<br \/>\n+Superset: 1-Legged Extensions 5\u00d76-10 each leg<\/p>\n<p>\u2022\u00a0<strong>Seated Hamstring Curls<\/strong> 4&#215;10-12<\/p>\n<p>\u2022\u00a0<strong>Standing Calf Raises<\/strong> 5&#215;15<br \/>\n+Superset: Seated Calf Raises 5\u00d710-12<\/p>\n<p>\u2022 <strong>Squats<\/strong>: 7 Sets (deep squats)<br \/>\n-Set 1: 135\u00d710<br \/>\n-Set 2: 135\u00d710<br \/>\n-Set 3: 225\u00d710<br \/>\n-Set 4: 285\u00d710<br \/>\n-Set 5: 315\u00d710<br \/>\n-Set 6: 365\u00d77<br \/>\n-Set 7: 225\u00d710 (rest\/pause at the bottom for 4 seconds)<\/p>\n<p>\u2022 <strong>Leg Press<\/strong>: (standard foot placement)<br \/>\n-Set 1: 8 plates 15 reps<br \/>\n-Set 2: 10 plates 15 reps<br \/>\n-Set 3: 12 plates 15 reps<br \/>\n-Set 4: 14 plates 12 reps<br \/>\n+Superset: Laying Hamstring Curls 4\u00d710<\/p>\n<p>\u2022 <strong>Leg Press<\/strong>: (close foot placement; quad sweep)<br \/>\n-Set 1: 8 plates 15 reps<br \/>\n-Set 2: 8 plates 15 reps<br \/>\n-Set 3: 8 plates 15 reps<br \/>\n-Set 4: 8 plates 15 reps<br \/>\n+Superset: Walking Lunges 4\u00d720steps<\/p>\n<p>\u2022\u00a0<strong>1-Legged Extensions<\/strong> 3&#215;10 each leg (pause at the top for 2-3 seconds) non-stop<\/p>\n<p><em>Notes: This session is to focus on pure muscle development. All reps are done in full rage of motion, and under control. We are focusing on feeling the muscle work, and trying to avoid having the joints and tendons do majority of the lifting. When you try a routine like this, keep those all important things in your mind. Keep hydrated and making sure you&#8217;re having a proper intra-workout stack to drink while pounding away.\u00a0<\/em><\/p>\n<p><em>Recommended Intra-Workout Nutrition:<\/em><br \/>\n<em>50g Highly Branched Cyclin Dextrin<\/em><br \/>\n<em>20g Branch Chained Amino Acids<\/em><br \/>\n<em>5g L-Glutamine<\/em><br \/>\n<em>5g Creatine<\/em><br \/>\n<em>1L water minimum<\/em><\/p>\n<div id=\"fb_share_1\" style=\"float: left; margin-left: 0px; margin-top: 5px;\"><a name=\"fb_share\" type=\"button_count\" share_url=\"https:\/\/www.mvp-athletics.com\/blog\/?p=1487\" href=\"http:\/\/www.facebook.com\/sharer.php\">Share<\/a><\/div><div><script src=\"http:\/\/static.ak.fbcdn.net\/connect.php\/js\/FB.Share\" type=\"text\/javascript\"><\/script><\/div>","protected":false},"excerpt":{"rendered":"<p>\u2022\u00a0Leg Extensions 5&#215;12-15 +Superset: 1-Legged Extensions 5\u00d76-10 each leg \u2022\u00a0Seated Hamstring Curls 4&#215;10-12 \u2022\u00a0Standing Calf Raises 5&#215;15 +Superset: Seated Calf Raises 5\u00d710-12 \u2022 Squats: 7 Sets (deep squats) -Set 1: 135\u00d710 -Set 2: 135\u00d710 -Set 3: 225\u00d710 -Set 4: 285\u00d710 -Set 5: 315\u00d710 -Set 6: 365\u00d77 -Set 7: 225\u00d710 (rest\/pause at the bottom for 4&#8230; <\/p>\n<p><a class=\"teaser-more\" href=\"https:\/\/www.mvp-athletics.com\/blog\/?p=1487\">Continue Reading<\/a><\/p>\n","protected":false},"author":1,"featured_media":1488,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13,14,4],"tags":[],"class_list":["post-1487","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rebuild","category-legs","category-training-routines"],"_links":{"self":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1487","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1487"}],"version-history":[{"count":2,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1487\/revisions"}],"predecessor-version":[{"id":1490,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1487\/revisions\/1490"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/media\/1488"}],"wp:attachment":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1487"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}