The Leg Gauntlet By Stephanie Foley

I have a workout that deserves recognition. I join a group of guys weekly for what they call ‘The Gauntlet’ workout, compliments of a guy name John Millich.

Legs
Legs
Exercise	Sets	Reps
Leg Curls *	4	10
Single Leg Curls - Each Leg **	3	6-12
Leg Curls **	3	6-12
Leg Extension	1	20
Leg Extension ***	3	20 (12+8)
Leg Extension Drop Set ****	1	45
Leg Extension Triset - Increasing Weight *****	1	45
Leg Press (Increase weight as desired)	3	15
Leg Press (Be creative) ******	1	(See below)
Bench Squat (Pause one second when sitting)	4	9-8-7-6
Bench Squat (4 second pause while sitting) *******	1	6
Bench Squat (3 second pause while sitting) *******	1	7

Workout Notes

* Increase weight on each set.

** Superset. Perform single leg curls, then immediately perform lying leg curls.

*** Add a plate after your first set of leg extensions. Perform 12 reps with the heavier weight, then remove the plate and perform 8 more reps. This segment is done 3 times. Rest after each 20 reps.  Each time the first 12 moves up another weight from last  – 8 is always done w/ starting weight.

**** Start one heavier than left off w/ last segment (if 12@ 120 was last – this will start at 130). For example: 130lbs for 15, 120lbs for 15, 110 lbs for 15.

***** Start with what was left off (if 12@ 110 was last – this will start at 110). For example: 110lbs for 15, 120lbs for 15, 130 lbs for 15.

****** Last set ~ be creative -  Yesterday we did drops sets in honor of July 4th. Heaviest weight – spell out F-O-U-R-T-H  (6 reps). Take off 1 plate each side – spell out O-F (2 reps). Take off 1 plate each side – spell out J-U-L-Y (4 reps).Take off 1 plate each side – spell out S-U-N-D-A-Y (6 reps).

******* Superset 4 second pause and 3 second pause squat sets.