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Leg Workout - 6 Week Transformation Burn Fat with Kirk Miller Daily Trainer by Myprotein
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Jan 30, 2025
Myprotein ambassador Kirk Miller takes you through his HERO Sessions Quads and Hamstrings workout. Visit http://www.myprotein.com for more. SUBSCRIBE: http://www.youtube.com/user/MyproteinUK?sub_confirmation=1 Visit our website: http://www.myprotein.com/home.dept For information about training, nutrition and supplements check out our blog: http://www.myprotein.com/thezone/ Don't forget to follow Myprotein across social media. We have the best gym techniques, nutrition advice, healthy recipes and much more: Facebook: http://www.facebook.com/MyproteinUK Twitter: http://twitter.com/MyproteinUK Instagram: http://instagram.com/myproteinuk/
View Video Transcript
0:16
today's hero session workout is quads
0:18
and hamstrings again we're going to be
0:21
doing four different super sets of eight
0:23
different exercises the first superset
0:26
is going to be back squats into line
0:28
hamstring curls five reps on each
0:30
explosive as fast as you can as powerful
0:33
as you can give me four sets you can
0:35
arrest a maximum of two minutes between
0:37
each superset
1:10
right about to do my fourth and final
1:13
set really really struggling on the
1:16
third but woman I'm gonna stay on the
1:18
same weight and touching you go with all
1:20
forget my five reps but I've maintained
1:24
throughout this program every single set
1:27
has to be to failure and a rather maybe
1:29
risk not getting that fifth fret on my
1:31
last set before the fifth fret then
1:33
dropping the weight and sin no comfort
1:35
zone so now we're moving on to our
1:40
second superset ten reps on each we're
1:43
gonna be going from a hack squat with a
1:45
little bit of a narrower stance just to
1:47
isolate and the outer sweet the outer
1:49
part II quad just give it that nice bit
1:51
of width to ten reps on that straight
1:54
into ten reps of seated leg curl if your
1:56
hamstrings the only difference is
1:58
tommy's obviously again with your tempo
2:00
you're going to be doing a four second
2:01
negative so eccentric part lowering part
2:03
a one-second concentrate with a
2:05
one-second squeeze so around about five
2:08
or six second rep the more such a
2:09
struggle I'll possibly speed up the
2:11
tempo but stick to that as much as
2:13
possible you can do that for set rest in
2:15
90 seconds between each superset
2:53
but again we're on the fourth and final
2:56
set again I'm going to keep the same
2:59
wait really struggled again on the third
3:01
but just mind over matter now and
3:05
leaving nothing behind and again all I'm
3:07
going to do if I struggle to hit the ten
3:09
reps with the full tempo on each
3:11
repetition over a rest pause from
3:13
anywhere from like three to six seconds
3:15
something like that that I've just
3:18
allowed me enough time hopefully just to
3:19
fire the last couple of reps possibly
3:21
the clip we have an increasing tempo so
3:23
ten reps on each wrap or four sets
3:42
but third superset home we've been on to
3:45
15 reps on each exercise stiff Romanian
3:48
deadlifts for hamstrings straight into
3:51
leg extensions so with the leg
3:53
extensions now we're bringing in a bit
3:55
of isolation working the quads 15 reps
3:59
on each four sets this time the rest
4:02
period again reduces to 60 seconds
4:04
maximum so as you can guess the
4:06
intensity is going to go through the
4:07
roof now I'm going to pick a weight as
4:09
well well I'm hoping to maybe fail or
4:14
reach somewhere near failure before 15
4:16
maybe have to rest pause a little bit of
4:19
anywhere from saying 5 6 7 second
4:21
maximum justify out those last few reps
4:24
if I complete the 15 reps too easy on my
4:26
first set again I'll increase the weight
4:28
on the the end following set so let's
4:32
get there bash
4:59
moving on now to my fourth set and as
5:02
you can see absolutely buttered what
5:07
I've used the last couple of sets and
5:08
I'll be using this sets is a lot of the
5:10
rest pause principle of rest pause movie
5:13
once or twice on and the leg extensions
5:17
for example the rest falls on twice
5:19
that's not a problem again it just
5:21
ensures that you Rams really an
5:24
fatiguing if you speed probably your
5:27
fast twitch muscle probably talk to a
5:29
muscle fibers and again really crucial
5:33
muscle fiber for your overall muscle
5:34
development so last set absolutely shot
5:38
but failure to name it again fifteen
5:41
maps on each
5:57
well so now it's seen fourth and final
5:58
superset easily probably the worst set
6:01
and my opinion out of all the heroes
6:03
session workouts that you'll be doing on
6:05
this program we're going to go 20 reps
6:06
on the leg press straight to 20 reps on
6:10
each leg and some oranges and so forth
6:15
you forty lunges turtle so 20 reps each
6:17
leg press 40 reps alternating lunges
6:21
you're gonna rest 30 seconds you repeat
6:23
it four times common sense tells you you
6:26
may be going to struggle to lift the
6:27
same weight on your first set as you
6:29
progress through the set so drop the
6:31
weight as and when you have to do this
6:33
isn't about heavy weight it's all about
6:35
high intensity bust reps if you can
6:41
really really utilizing your fat stores
6:43
as an energy source
6:44
now at the end of your workout but again
6:47
is completely to failure leave nothing
6:50
behind
6:50
that's of it
7:35
but last Saturday thank God for sat on
7:39
our leg press into lunges again stick
7:42
into 30 seconds rest maximum and I've
7:45
got to drop the weight the last cook the
7:46
set garlic because as always shorten the
7:50
rest I'm a second or third set so
7:53
physically couldn't lift the weight
7:54
cause lift on my first so drop the
7:56
weight now 20 reps and a professor
7:59
support your afternoons is done
8:01
everything you've got
8:28
so that brings us to the ends of the
8:31
course and hamstrings hero workout as
8:33
you can see absolutely horrific and but
8:37
for me your legs more so than any other
8:39
body part you've got to hit them so much
8:41
harder you walk on them every day it's
8:44
half your body at the end of the day and
8:46
I used to neglect them years ago but it
8:48
was only when I started hit my legs
8:49
really hard that I really know this
8:51
massive benefits on the rest of my
8:53
physique and it increases a bird Pro
8:56
through the whole of the rest of your
8:57
body and and there's no other work up
8:59
it's going to torch as many calories as
9:01
and leg workouts too especially that one
9:03
I've just earned and so literally give
9:06
everything you've got
9:07
it's gonna be Tom's throughout that
9:08
workout I mean there one off every set
9:10
there you want to give up you just gotta
9:12
take each day as it comes
9:13
don't even think about the opposing
9:15
muscle when you're doing the first
9:16
muscle within each superset get that
9:19
Bank then move on get your Monroy and
9:21
attack every set and give it a bash and
9:26
let me know what you think and I'll see
9:29
you soon thank you
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