The Alpha Leg Workout

Building the alpha foundation requires facilitating use of the human body’s strongest and most important muscles, the legs. They can be split into two main parts, plus calves, when drawing up a workout playbook.

Calves

Calf Raises:
3 sets of 10 reps




The bulk of the structure comes from the quadricep muscles, which are in front of your legs or thighs. Then, there are the hamstring muscles which makes up the back of your leg. Both need to be worked equally for proportionate development and strength, and so you won't miss out on opportunities to drag mack trucks down the street using only a rope.

Many people work out the quads and hamstrings in one workout, but others choose to split quads and hamstrings on their own day because of the high volume required to properly train the legs. Either way is fine, and is totally up to you.

QUADRICEPS: As stated, this is the area where most of your leg strength comes from. They can handle the heaviest poundage and highest volume, for full development. 

The staple in any leg workout should be the squat which focuses on the quads but also hits all other muscles in the leg as an accessory(such as glutes). Quad exercises include: barbell squats, machine hack squats, seated leg press, machine leg extensions, and front barbell squats. 

Barbell Squat:
4 sets of 8-15 reps

This is a premier power move, necessary for crushing the ball out of the yard and dominating other facets of life.

Good form is CRUCIAL to isolate the legs and lower the risk of injury. The weight should be lowered so your knees are bent a little bit past 90 degrees, and should be raised right before locking out your knees.  You should never lock out your knees to avoid taking stress off the quads during your set. 

Machine Leg Extensions:
4 sets of 20 reps



Leg Press:
4 sets of 8-15 reps



Hack Squat:
4 sets 8-15 reps



The Walking Lunge:
4 sets of 5-8 reps with each leg



HAMSTRINGS: The hamstrings need to be fully developed in order to maintain good posture in your back, knee ligament pliability, and for optimal speed and strength, especially for athletes. The hamstrings are very much like the biceps when working them out, utilizing a lot of curling movements where you will squeeze the muscle at the top, contracting, and fully extending for a nice stretch. Your reps should be smooth and controlled, always using a comfortable amount of weight.  

Stiff Legged Deadlifts:
4 sets of 10-12 reps

Hamstring Curls:
4 sets of 10-15 reps

Ass Blasters: 
4 sets of 10-15 with each leg



Don't mess around on leg day. You'll thank us later.