0 Lower Body Workouts & Current Weights

Hams, gluteus & calves

Seated leg press stack (feet together, shoulder width, wide)
6-12x10 @ 658
3x6 @ 748

Seated leg curl
3x8 @ 125
3x6 @ 130
3x5 @ 135
3x5 @ 140

Seated calf raise
6x12 @ 170

Hack press
3x12 @ 330

Hack press calf raises
3x12 @ 330

V-squat calf raise (standing calf raises)
(9x12 @ 300)
3x12-shoulder width
3x12- toes in, heels out
3x12-heels in, toes out

V-Squat
3x10 @ 300

Hip abduction
3x25 @ 220
3x15 @ 230
3x10 @ 240

Kneeling leg curl
3x10 @ 35, each leg

Hip extension kickbacks -cables
3x10 @ 17.5, each leg

Cable kickbacks
3x10 @ 17.5, each leg

Quads, gluteus & light hammies

Seated leg press stack
6x10 @ 658
3x6 @ 748

Leg extension (lows, mids, highs)
2x10, 8, 10 @ 130
2x10, 8, 10 @ 135
2x10, 8, 10 @ 140

Glutes machine
3x10 @ 140, each leg

Hack press
6x12 @ 330

V-Squat
3x12 @ 300

Hip adduction
3x20 @ 230
3x15 @ 235
3x10 @240

6x8 squats w/115 lb barbell

3x12 lunges w/40lb barbell, each leg

3x12 squats w/40lb barbell

Cable kick forwards
3x10 @ 17.5, each leg

Hip flexion, knee ups, cables
3x10 @ 17.5, each leg

Weighted Bridges
3x10 @ 35lb plate

Flutter kicks