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Quads & Hams Routine:

A – Safety Bar Squats (Reps 6-8, Tempo – 20X1)

4-5 Sets, 2-3 minutes rest

B1 – Glute Ham Raise (Reps 9-11, Tempo 2030)
B2 – BB Romanian Deadlifts (Reps – 10-12, Tempo – 2020)

3-4 Sets, 60-90 seconds rest between superset

C – Leg Press (Reps 10-12, Tempo – 2011)

6 Sets Total – 3 Sets Quad Focus (Feet Low/Narrow), 3 Sets Ham/Glute Focus (Feet High/Wide), 60-90 seconds rest

D1 – Lying Leg Curl (Reps – 6 Body Extended, 6 Normal, Tempo – 3011)
D2 – Leg Extension (Single Leg) (Reps – 10-12, Tempo – 1010)

3-4 Sets, 20-30 second rest between superset

E – Bulgarian Split Squat (Reps 10-12, Tempo – 20X1)

3-4 Sets (Dropset Final Set), 60 second rest (20-25 second rest in between legs)

*X = Explode

Example of 2010 tempo:

2 second negative (eccentric phase)
0 second rest in lengthened position
1 second concentric
0 second holding contraction in shortened position

(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)

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