I think the title and intro to this workout say it all – here’s an example of how I train hard, but smart 😉

Just remember, there is a difference between the types of pain you can train through and the types when you should avoid certain exercises – or take a break completely.

 

INTRO

 
 

LYING HAMSTRING CURL
SETS:3
REPS: 15•12•12
REST PERIODS: 45 seconds

 
 

SEATED HAMSTRING CURL
SETS: 3
REPS: 15•15•15
REST PERIODS: 45 seconds

 

 

DROP SET: LEG EXTENSION
SETS: 3
REPS: 10/10/10 • 10/10/10 • 10/10/10
REST PERIODS: 60 seconds

 

 

SUPERSET: MULTI-POSITION LEG PRESS/JUMP SQUAT
SETS: 3
REPS: 10 (narrow), 10(normal), 10 wide/20•20•20
REST PERIODS: 60 seconds

 

 

SUPERSET: BULGARIAN PLYO SPLIT SQUAT/BENCH STEP UP
SETS: 3
REPS: 15•15•15/10•12•15
REST PERIODS: 60 seconds

 
 

SUPERSET: HYPEREXTENSION/SEATED CALF RAISE
SETS: 3
REPS: 15/15
REST PERIODS: No rest

 

 

SUPERSET: TRISET: ABDUCTOR MACHINE/ADDUCTOR MACHINE/WIDE LEG PULSE SQUAT
SETS: 3
REPS: 20/20/25
REST PERIODS: 30 seconds

 

 

THE WORKOUT
(Click to enlarge)