Most would agree, transforming stubborn legs is one task to be reckoned with. However, give it time and dedication, sprinkle some serious effort and hard work and and soon enough you will see the results you work so hard for.
Here is what I have done to transform my legs over the past year and what moved me from a figure competitor to a physique competitor.
I estimate 2 more years of hard work for my legs to be where required, but if you know me… I do not shy away from hard work, usually. :0))
Day 1
– Barbell Step Up 3 x 12
– Reverse lunge, rear leg lift 3 x 12 each leg
– Lunge pulses 3 x 12 each leg
– Double dips squats (pulse at the bottom, hips as low as comfortable) 3 x 15
– Inside and Outside Thigh Raises 3 x 15 each way
– Dumbbell curls off bench (for hams) 3 x 15
-Static squats 30 seconds hold 3 x to failure
Day 3
– Squat pulses 3 x 15
– Ski squats (knee level) 3 x 15
– Sumo squats (gaze up, back flat, push through your heels) 3 x 15
– Pop squats 3 x 15
– Squat hold 3 x 15
– Stiff leg deadlift (focus on negative on the way down) 3 x 15
– Glute pulses to finish off 3 x to failure
Day 5
– Squat pulses 3 x 15
– Alternating lunges 3 x 12, each leg
– Broad jump, two jump squats 3 x 12
– Kneeling leg lift (as high as possible without rotating hips, squeeze glutes as hard as possible) 3 x 12
– Hamstring leg curl (50 seconds) 3 x 50 seconds (light enough to do none stop)
– Stability ball raises (prone position on bench)
– Sumo squat machine 3 x 15
– Jump squats 3 x to failure
