Leg day warm up is a hard bike ride to the gym and some leg extensions to get the pump started. An hour before we roll we eat a Naked Fit Fuel Peanut Butter Brownie bar because leg day says YES to a calorie dense option. Eating 1 hour before is best so your blood is not busy helping with digestion when you hit the weights. You want that blood feeding nutrients to your muscles when it’s go-time! The quads are burning now so we hit the rack for some high bar high rep low weight squats and it just gets heavier from there. We like high [shoulder] bar squats because it works the hamstrings more than low placement, as well as our core. Those “hammies” are now ready for some RDL’s, form check here, followed by more quad and core work with the Zercher squat. Brutal but a favorite so check it out here Tip: use the bar pad wrapped with a towel to protect the arms.
What about calves? Every day is calf day and they always get heavy work between other sets. Stand on the edge of a step under the smith machine; 5 sec bottom stretch and 3 second pause on top will produce some gains for chicken legs.