Day 4. So we’ve worked on strengthening our upper body mostly and now it’s time to work on your LEGS.


1st Set: 45 Degree Leg Press – 5 sets x 8 reps

Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides.

Lower platform by flexing hips and knees until hips are completely flexed. Return by extending knees and hips. Repeat.

*Tip: Make sure your legs are at a 45 degree angle at the starting point. Do not allow heels to raise off of platform, pushing with both heel and forefoot. DO NOT lock your knees.


2nd Set: Seated hamstring curls – 3 sets x 8 reps

Sit on apparatus with back against padded back support. Push hand lever to lower leg pads. Place legs in between pads. Release hand lever gradually. Grasp handles to sides with each hand.

Pull lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.

*Tip: Avoid rushing on this set. Take your time to do each rep to fully benefit from it.


3rd Set: Dumbbell Lunge – 3 sets x 8 reps

Stand with dumbbells grasped to sides.

Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

*Tip: Keep your upper body upright during the lunge and avoid leaning forward. Remember to maintain your form throughout every rep.


4th Set: Hip Abduction – 3 sets x 8 reps

Sit in machine with legs outside of vertical center pads. If available, place heels on foot bars. Disengage and pull lever brace to position legs apart until slight stretch is felt. Engage lever into locked position. Lie back and grasp bars to sides.

Move legs together. Return and repeat.

*Tip: Want a sexy booty? This ought to be your favorite machine.


5th Set: Standing Calf Raise – AS MANY AS YOU CAN DO

Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance.

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

*Tip: Keep knees straight throughout exercise or bend knees slightly only during stretch.

*     *     *     *     *

I had just worked on my legs yesterday and I’m definitely feeling the soreness, especially on my calves. Yup, I can safely say that I had a great workout and it was well worth my time.

Day 5 is your rest day, finally. Give yourself a break and always eat consciously.

Day 6, on tomorrow’s post.

One thought on “The Explode Program: DAY 4 & 5

  1. hi, i’ve been doing that in the gym for about 3 weeks with my intructor.. and everyday too at my own time. but my thigh are still big.. maybe because i was a gymnast? i need help

Leave a Reply