leg day - looking for tips or recommendations on warm up and post-workout routines

[tsherman647]

Hi there, seeking advice on what people recommend you should do at the beginning of your leg day work out, and afterwards to help you recover. I'm wondering if I adopt a good pre and post routine it'll help me lift heavier next time.

Feel free to share any pics too for motivation

 

[boredandfit]

For me, I usually start off with a brisk 5 minute walk on a trendmill at a slight elevation for about 5 minutes. I then hit the weights starting off with 12 reps at the lowest weight before a second set of 10 reps and then a third set of 8 reps. I warm down afterwards with a full body stretching session that usually goes for around 16 to 18 minutes.