FT Questions....

[Scott Stevenson]

Hi Scott,

If I was looking for a leg exercise that complemented the MR aspects of Fortitude Training and brought up my teardrops would I possibly be looking in the right direction with medium stance 45-degree leg press done very deep with slow (say 3 or 4 second) descents, and constant tension?

I took some full body pics today and the teardrop area needs bringing up even more than the rest of me.

Leg extension work aggravates my rebuilt knee (cap and patella tendon) at the very top, so full extensions aren't ideal.

Or, failing that, how crazy would MR lunges be using straps and dumbbells (though I feel lunges mostly in the hamstring area)?

Thanks.

You could try:

Leg press with an externally rotated hip position (like the frog stance that Altamir suggested. instead of a 3-4 sec descent (unless you need that for focusing on the VMO), I'd do 1 ½ rep, i.e., Full rep followed by a ½ rep from top mid point to top and then followed by the next full rep (regular rep tempo with deep range of motion still)

you can Do lunges or Romanian split squat variations that way, with DB's or on a smith (I'd not use a BB for the MR's)

I you want use DB's I do them romaian a Romanian split squat form (not walking lunges) and switch sides on the DB's. Set would be 4 Left / 4 right / 4 Left / 4 Right, etc. until you've done 6 sets of 4 for each leg. (No resting between switching sides except to drop the DB and roll to th either side (hold DB on the side of the working leg) or simply pick up the DB you've got ready at arms reach.

Do em like this: https://www.youtube.com/watch?v=I1Ee3M6SDgQ , but switch sides rather than doing drop sets.



You could also set up a leg press or even a standing squat with bands to emphasize tension at the (knee) extension end of the range of motion.

-S