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LONG-LASTING LEGS


Fitness pros Adela Garcia and Heidi Fletcher use this leg routine to stay light on their feet

By Mark Thorpe | Photos by Ian Logan
















Fitness competitors need more life in their legs than other physique athletes. Not only do their legs need to have endurance, spring and strength but they also need to be flexible and shapely and to hold enough size to add symmetry to their appearance. It's a tall order built on hours of work. For Adela and Heidi, this workout gives them the best shot at attaining those goals.

Click here to see their exercise routines!

THE EXERCISES

BENCH STEP UP
TARGETS: Quads, hamstrings, glutes
START: Place one foot on a bench, block or step. The move is shown without weight, but you can also hold a dumbbell in each hand for added resistance.
EXECUTION: Press through your front heel to raise your body and bring your back foot up onto the bench. Bend your front knee to return just your back foot to the floor. Repeat to complete all reps for one leg before switching sides, or perform in alternating fashion.
ADELA SAYS: "I recommend that beginners use a regular step from an aerobics room (rather than a flat bench) and use risers to increase the height as they become more proficient with the move. When you step, keep your abdominal muscles tight."
HEIDI SAYS: "I always make sure I'm pressing through the heel of the foot that's stepping onto the bench."

LEG PRESS
TARGETS: Quads, hamstrings, glutes
START: Sit squarely in a leg press machine and place your feet on the platform, shoulder-width apart or slightly narrower (as shown). Keeping your chest up and lower back pressed into the backpad, lift the sled and carefully unlatch the safeties.
EXECUTION: Bend your knees to lower the weight, stopping before your lower back and glutes lift off the pad. Hold for a one-count, then extend your legs to press the weight up, stopping just short of locking out your knees. Squeeze your thighs hard at the top.
ADELA SAYS: "When lowering the platform, make sure your knees don't pass your toes in the bottom position to protect this important joint from stress or injury."
HEIDI SAYS: "Because my hamstrings and glutes are problem areas, I always make sure I'm pressing through my heels and squeezing at the top to fully engage those muscles on every rep."

LYING LEG CURL
TARGETS: Glutes, hamstrings
START: Lie facedown on a leg curl machine, extending your legs and hooking your heels under the lever so your knees are just off the end of the bench.
EXECUTION: Keeping your body flat on the bench, curl your feet up as far as possible by fully contracting your hamstrings. Hold for a brief count, then release and slowly lower the weight back to the start.
ADELA SAYS: "Focus on the flexing and extending of each muscle — building your mind-muscle connection in the process — to learn and maintain good form."
HEIDI SAYS: "When you're curling the weight, make sure you don't lift your abdominals off the pad. Don't break your form to squeeze out more reps."

PLIE SQUAT
TARGETS: Glutes, hamstrings, quads
START: Standing erect with your feet wider than hip width and pointed out, hold a dumbbell in both hands in front of you, cupping the inside edge.
EXECUTION: Bend your knees until your thighs are about parallel to the floor. Push through your heels to return to the starting position, stopping before your knees lock out at the top.
ADELA SAYS: "Your toes should be pointed out and your knees should follow your toes when squatting. Also, don't hunch your back on the descent; instead, arch it a little so you maintain an upright posture throughout the movement."
HEIDI SAYS: "Because plié squats are such a good shaping exercise, I'll do them without weight between sets when I'm doing shoulders or another bodypart."

SNAPSHOT

Adela Garcia
Birthdate: Dec. 1, 1971
Birthplace: Cabrera, Dominican Republic
Current Residence: Austin, Texas
Height: 5'1"
Weight: 107–108 pounds contest, 115 pounds off-season
Career Highlights: 2007: Fitness Olympia, 1st, 2006: Fitness Olympia, 1st; Fitness International, 1st. 2005: Fitness Olympia, 3rd; Fitness International, 2nd. 2004: Fitness Olympia, 1st; Fitness International, 1st
To Contact: adelafitness.com


Heidi Fletcher
Birthdate: Jan. 24, 1974
Birthplace: Billerica, Massachusetts
Current Residence: Boston
Height: 4'11"
Weight: 105 pounds contest
Career Highlights 2007: New York Pro, 2nd. 2006: New York Pro, 2nd
To Contact: heidifletcher.com     

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