“Never skip leg day” is sage advice for a reason. On July 5, 2024, IFBB Pro League Women’s Open bodybuilder and three-time Olympian Ashley Lynnette Jones shared her leg workout routine on her YouTube channel.
Jones holds a Master’s in Kinesiology from the University of Kentucky. Her journey toward a 2024 Ms. Olympia qualification has been remarkable. She secured her Olympia invite via victory at the 2024 New York Pro.
Ashley Lynnette Jones’ Leg Day
- Superset — TruSquat & Leg Extension x 12-15
- Superset — Leg Press & Bulgarian Split Squat x 12-15
- Superset — Seated Hamstring Curl & Abductor x 15-20
Before training, Jones prioritizes stretching to warm up. She performs two sets of walking lunges barefoot. Research supports that engaging in warm-up activities before exercises enhances performance. (1) Watch her training below:
[Related: A Guide to the Best Pre-Workouts]
Superset — TruSquat & Leg Extension
Jones begins her leg training on a TruSquat machine, employing a two-tier stepper to elevate her stance, deepening her squats. Wearing a weightlifting belt, she places a weight plate on the squat machine.
To focus on quads, I must ensure my hamstrings touch my calves.
Jones completes a set of fifteen reps through her full range of motion (ROM). Research has demonstrated that utilizing a full ROM during lower body training promotes muscle hypertrophy. (2)D
During leg extensions, Jones completes 15 pause-reps as a finale. She shared her rationale behind the emphasis on controlled reps:
I have Osgood-Schlatter — a bone that sticks out. If I’m down on the floor, I can’t put all my weight on it because it hurts.
In the second superset, consisting of TruSquats and leg extensions, Jones completes 15 and 13 reps, respectively, while sharing her mental preparation for the upcoming competition.
“As I get closer to the show, it’s easy to start comparing…to get caught up on Instagram. I cut back on posting,” Jones said. “Not because I don’t want to share my story/prep, but because I don’t want to get so consumed with social media. I focus on keeping my mindset where it needs to be.”
Superset — Leg Press & Bulgarian Split Squat
Jones next supersets the leg press and Bulgarian split squats. She puts on her shoes and positions herself on the leg press machine, setting it at a 45-degree angle.
Regarding foot placement, Jones notes, “For hamstring and glute focus, place your feet higher on the platform. For more quad focus, place your feet lower.”
Jones details the technique involved in the Bulgarian split squats, emphasizing her focus on the quadriceps. Her tricks for enhancing the effectiveness of the Bulgarian split squat are:
- Sit on a bench and extend both legs.
- Move the left foot back (creating greater knee flexion)
- Step up.
- Immediately place the right leg on the bench.
Jones performs this unilateral exercise on each leg through her full ROM and incorporates rest pauses between her sets.
Superset — Seated Hamstring Curl & Abductor
Jones concludes her leg day with seated leg curls and abductor exercises. The former targets the hamstrings through a deep stretch in the fully lengthened position.
The abductors help stabilize the lower body and help improve the quad sweep. She performs the reps while leaning forward slightly to put more tension on the abductors.
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References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Schoenfeld, B. J., & Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE open medicine, 8, 2050312120901559. https://doi.org/10.1177/2050312120901559
Featured image: @ivystrong2 on Instagram
