Does your training feel a little “out of order” lately? As if it has broken down and stopped delivering you the results you’ve paid dearly for with your time, sweat and effort?
We have a potential fix, and it involves something you may not have considered before: That is, taking the “out of order” sentiment literally and changing up the actual sequence of exercises you do. It may sound odd — Why would the same exercises simply done in a different order fix anything? — but hear us out.
By arranging the workout so that you tackle your hardest barbell movements upfront when your body is freshest, followed by dumbbell exercises that involve lighter weights to isolate individual muscles (or parts of a muscle), and then finish with machines where you’re locked into a range of motion and can push to failure without having to worry about those tired stabilizers, you can maximize your performance across the board.
The following routine, designed by Ben Walker, personal trainer and owner of Anywhere Fitness in Dublin, takes that concept and applies it to legs. You’ll start with two of the most effective barbell exercises ever devised, the squat and deadlift. Next, you’ll isolate each lower limb with dumbbell step-ups and curtsy squats. Finally, you’ll strive for failure on the seated leg press and leg extension.
All told, it should help you remove that “out of order” sign from your lower-body routine faster than you can say “1-2-3.”
The Results in 1-2-3 Leg Workout
Rest one minute between sets.
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