Legs…many train them and so many more don’t. The idea with this article is to give you a full spectrum leg workout, not one of those where you just go the gym, perform some leg extensions, a few legs curls, a few walking lunges and call it a day. I am all for different styles of training, but this workout is intended mainly for size and strength. Ladies, you can join on this one too. Don't believe that just the men can walk like zombies, you too can!
So why is this called the zombie walking leg workout? Because after you are done with it you will be walking like a zombie for a few days. But..if you’re just looking for a light workout to keep your legs “in shape” this might not be for you…this is for those truly wanting to test their legs and be proud of walking like a zombie for a few days. You have been warned!
2 Sets of Warm-Up Squats (go deep and stretch those hip muscles)
1 Set of your 80% 1 Rep Max (so heavy by not extreme). Between 6-8 Reps
3 Sets of Iso-Squats (you will hold a squat at 90 degrees) with about 60-65% of your 1Rep Max. Do 15 Reps and hold between 10 to 15 seconds at a safe 90 degree angle. Then do 10 more reps and hold for another 5 to 10 seconds and finish out with 5 more squats.
Reverse Leg Extensions Countdown
Perform 10 leg extensions then hold the extension for 10 seconds.
Perform 9 Leg extensions and hold for 9 seconds
Perform 8 Leg Extensions and hold for 8
Etc…and go down up to 1 rep and hold for 1 second.
2 Sets of Leg Press with about 85% of your 1 Rep Max with your feet shoulder width apart.
2 Sets of Leg Press with about 85% of your 1 Rep Max with your feet wider than shoulder width apart
2 Final Sets with 50% or less of your 1Rep Max for 50 Reps. If you have to take a small break to get to 50 that is okay.
5 Sets of Single Leg Seated or Lying Leg Curls. Hold for 5 seconds during the concentric (shortening) portion of the exercise and allow the eccentric (lengthening) portion to take 3 seconds. These will be slow but focus on going slow and squeezing the Hamstrings.
Repeat Exercise # 2 but instead of starting at 10, start at 1 rep with 1 hold, then move to 2 reps with 2 secs holds etc…and go all the way up to 10 reps with 10 seconds holding. This is brutal, trust me.
If you can still walk at this point then let’s crush it with: Bodyweight walking lunges (now if you are still full of energy than grab a pair of dumbbells that suit your weight and go for it)
4 Sets of 30 Steps each.
I'd recommend around 1-2 minute rest intervals for all the exercises above. Take longer if needed.
Personally I like to foam roll for about 5-10 minutes at the end of my leg workouts, so if you have access to a foam roller I’d highly recommend one.