By Any Means Necessary

Kai Green's mash-and-smash leg training.
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STIFF-LEG DEADLIFT

Greene will perform these on a platform or of the foor. He starts fexing his hams and glutes on the descent, digging his heels in while he opens his feet up by turning his toes outward. He’ll bring the bar at least to his upper shin (other times lower) and doesn’t break his knees.

LYING LEG CURL

Greene lowers his pelvis onto the angled pad so he can bring the padded roller at the bottom of his calves up to the top of his hams (not his glutes). His thighs actually rise up off the pad during the exercise, his hamstrings popping off the back of his leg to meet the padded roller. It looks like a preacher curl if your triceps come up of the pad and perfectly illustrates why the hamstrings are known as leg biceps.

ONE-LEG STANDING LEG CURL

Greene curls his lower leg up parallel to the ground, his hamstring popping of the back of his leg. These reps are relatively fast and choppy, but he’s in control, pumping blood into the muscle belly.

HOW MANY REPS

Greene explains: “If I’m going for 15–20 reps but after 7 I’m feeling it the way I need to feel it in the muscle, I’ll stop the set. Sometimes I don’t count reps. Other times I count while my coach or training partner counts and we come up with different counts!” Greene will admit he’s a volume trainer when it comes to his sets and reps and the number of exercises he employs to train legs.

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