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i thought in sumo squats legs are supposed to be @ 180 degress (almost)...if i keep my heels on the TOP of the platform, how will i be doing sumo squats? in the sense, my legs wont be at an angle of 180*, so is that ok?
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You know what, I was thinking about sumo deads.
Anyways, my advise still stands. When you use the plate loaded machine, you don't need to keep your legs WIDE, but rather keep them shoulder width. You do this exercise slowly because it's slightly dangerous. Keep at least the bottom HALF of your foot in contact with the TOP of the machine.
Try this out and you'll see very quickly why it's a hammie exercise.
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i dont know which other exercises to do...
these are supposed to be the outlined exercise choices:
squats
smythe squats
hack squat
leg press
i dont have a smythe machine or a hack squat machine in my gym most unfortunately. so that leaves me with leg press. i thought i could do safety bar squats but wasnt so sure since it isnt mentioned in the guidelines.
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There really is no such thing as a "DC Recommended Exercise" since Dante never wrote one lol. I could get the quote from him if you'd like.
Quad Exercises- Always should be a compound squat.
- OLY Squats
- Leg Press
- Front Squat (widowmaker is rediculous)
- Hack Squat (1/3 of the way down) I don't recommend these.
- Power Squat (wide stance parallel)
Hammie exercises- Most can go BEFORE your quad exercise. SLDL's and the leg press should go LAST. Isolation exercises such as a ham curl can go before your quad exercise.
- SLDL's (sets x 6 reps, resting long enough to add another 10 lbs, going for 4+ sets)
- Leg Press (using the sled with only your heels on top of platform)
- Lying leg curls
- Seated leg curls
The reason why hamstrings go before quad exercises (in most cases)are because you're going super heavy for a squat plus a widowmaker set. It's mentally easier to save the hardest exercise last. It's easier to say, "20 reps and I can leave" rather than, "Shit, 20 reps, then my hamstrings rest/paused before I leave."