Thursday, February 2, 2023
HomeBodybuildingKristina Mendoza Shares Her Leg Day Secrets and techniques

Kristina Mendoza Shares Her Leg Day Secrets and techniques


IFBB Professional League ladies’s bodybuilder Kristina Mendoza has a physique worthy of standing on any stage, however what followers know her finest for are her quads. Understanding lots of people marvel what her keys are for constructing nice legs, she shared her insights with Whitney Jones and Alina Popa on a current episode of Femme Flex Friday. The 2021 Chicago Professional runner-up is aware of that probably the most progress is made in her offseason.

“There’s loads of energy moving into. Coaching will get increasingly intense because the energy go up,” mentioned Mendoza. She additionally shared that she used to coach legs twice per week, however has now backed it right down to as soon as.

“I’m attempting to deliver my higher physique up, be somewhat extra symmetrical with the legs, so I’ve higher circulate and steadiness onstage.”

Mendoza went on to say that she trains hamstrings and quads on the identical day with adductors added in as properly. After warming up with a motorbike and the adductor machine, she is going to practice hamstrings first. Then, she begins her quad work with leg extensions.

“I wish to burn them out somewhat bit earlier than I get into the compound actions just like the leg press or squat machine,” Mendoza defined. After a quick introduction, Mendoza then demonstrates every of the actions that she likes to work with. She warms up earlier than stepping into the exercise, however she nonetheless takes her time earlier than coaching heavy.

“I like to start out with lighter weight for the primary couple of units earlier than I work up into my working units,” she instructed Jones and Popa. Mendoza performs two to 3 lighter units earlier than doing one working set. She additionally mentioned that she might comply with that up with a “back-off” set with lighter weight and extra reps.

Watch the episode in its entirety to be taught the information and methods that assist Mendoza grasp the decrease physique muscle groups. You’ll be able to see all episodes of Femme Flex Friday over at www.wingsofstrength.internet.

2021 Chicago Professional runner-up Kristina Mendoza Leg Exercise

  • Seated Leg Curl – 2-3 mild units of 8-12 reps, 1 heavy work set of 8-12 reps
  • Mendacity Leg Curl (Dumbbell Model Proven) – 2-3 mild units of 8-12 reps, 1 heavy work set of 8-12 reps
  • Romanian Deadlifts – 2-3 mild units of 8-12 reps, 1 heavy work set of 8-12 reps
  • Leg Extensions – 2-3 mild units of 8-12 reps, 1 heavy work set of 8-12 reps
  • Leg Press – 2-3 mild units of 8-12 reps, 1 rest-pause work set to failure.
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