Champ Training v. 3

[The League Champ]

The third installment, including legs.

Exercises

1. Squat

On this exercise make sure that you have a spotter, or at least a cage or rack to catch the weight unless you can not complete the rep. When doing heavy weight you want to always wear a belt, however, if you are doing very light weight you do not always need one (it will build core and stabalizing strength without it). When you go down make sure to go to 90 degress with your legs/ make your thighs parallel with the ground. Try keeping your heels on the floor as opposed to your toes, and pick a focal point above you to keep your head up. KEEP YOUR BACK STRAIGHT.

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Rep


2. Lunge

Similar to the squat. Also make sure to keep your back straight. Take a step forward with one leg and bend at the knees. Do not let the knee of the back leg hit the ground and bounce. You should stop right about the time your leg hairs feel the floor. If you shave your legs then just don't hit your knees on the ground.

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Rep


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3. Front Squat

Same as squat. Should not be done with high weight. This exercise is to build core strength and to work on form.

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Hand positioning
[img]http://epoc-fitness.com/images/champ_training_3/7bae9c5ec55f.jpeg/img]

4. Lunges With Straight Bar

See Lunges.

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Rep


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5. Leg Extension

Start with your legs hanging down like you're sitting in a chair. Put your hands behind your head, as to not lighten the load by placing them on your legs. Extend your legs to 180 degrees (straight) or a little past if you can. Slowly Return down.

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6. Leg Curl

Start lying flat, curl your legs up to 90 degrees. Return slowly.

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7. Calf Raise

Try to do these where your calfs go both down and up. Starting with your heels below your toes shift your weight to your toes and raise yourself upwards steadily. If you can not do this and keep your balance have someone place their hand in between your shoulders to hold you steady.

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Rep


Note: This does not include leg press or hack squat because I do not have access to that equipment. If you have access and want a total leg blaster then you should also include those into your workout.