LEGS TRAINING WITH FRANCIS BENFATTO
3 Exercises as a 'tri-set' method
Get warmed up!
Warm up, and strengthen the body, doing the Stabilizer movements as well as stretching the quadricep muscles.
Set 1, 2 and 3 = 45kg x12 reps
Sitting upright in chair holding tight the handles, move slowly the resistance up without sudden burst, contract a second your quads muscles then return slowly to the start position, repeat 8 to 10 reps, remember that the number of reps are related to the weight used and the correct form = full range in slow and controlled motion.
Smith machine squat
Set 1, 2 and 3 = 10kg + bar and your body-weight x 8/12reps
Feet slightly forward and wide open apart, hips slightly pushed back in order to align your front toes & knees, head up and chest up, squatting parallel to the floor without moving your hips backward or forward during your entire set.Try to feel your muscle working against the resistance.
Set 1, 2 and 3 = 60kg x 10/12 reps
Feet positioned on the platform in order not to feel your lower back, keep your lower back always flat on the seated bench.
Break slightly the 90 degree/angle lower/upper legs, move in muscular control the resistance down and up, go to failure with a correct form!