DeMayo stretched before each set of leg work. "It's the only way that I can unravel and undo the kinks that would otherwise crimp my legs like a knotted rope," he says. "It's crucial for injury prevention."
Squats: 5-7 sets of 6-12 reps Hack squats: 3-5 sets of 8-12 reps Leg extensions: 3-5 sets of 10-12 reps Lying leg curls: 3-5 sets of 8-12 reps Stiff-leg deadlifts: 3-5 sets of 10-12 reps
Calves: Standing Calf Raises (alternating toe position): 4 sets of 10 reps Seated Calf Raise: 4 sets of 10 reps
Quads: Leg Extensions: 4 sets of 10 reps Squats: 5 sets of 10 reps Front Squats: 4 sets of 10 reps Leg extensions (superset with one leg at a time leg extensions using lower weight): 3 supersets of 30 reps