11.8 Friday | Home

We’ve been hitting the quads hard and I LOVE IT! This one is quick. Tag me let me know how you are feeling

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Bodyweight cardio of your choosing, move for 3 continuous minutes

WALL FACING LEG SWINGS

60 seconds Alt legs halfway

30 seconds each leg

ADDUCTOR LUNGE

60 seconds Alt legs halfway

30 seconds each leg

SEATED HIP OPENER

60 seconds

Superset 1 — 4X

Note- Increase weight in Back Squat if able. Rest 60 seconds at the end of each round.

EQUIPMENT
BENCH/CHAIR
DUMBBELLS

EXERCISES
10 reps ATG SPLIT SQUAT each leg
12 reps SQUAT TO BENCH
60 seconds rest

ATG SPLIT SQUAT

10 reps each leg Moderate
I’ll use a pair of 25lb DBs

Drive your knee over the front toe. Modify by removing weight and holding onto a stable object

SQUAT TO BENCH DUMBBELLS

12 reps Heavy, Building weight when able

Set 2 — 3X

Note- Rest 60 seconds at the end of each round. Increase weight if able.

EQUIPMENT
MINIBAND
DB/KB

EXERCISES
8-12 reps 1 1/4 GOBLET SQUAT
60 seconds Rest

1 1/4 goblet squat

8-12 reps Heavy as able

Ensure you are bringing weight to full extension and holding. We hold to avoid bouncing.

Superset 3 — 3X

Note- Working at Moderate load, Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH/BOX

EXERCISES
8-12 QUAD EMPHASIS STEP UP each leg
12-Failure reps POWER STEP UPS each leg
60 seconds

quad emphasis step up

8-12 reps each leg
Moderate - Heavy load.

I’ll work with 15-20lb DBs

Avoid pushing off your bottom leg. SLOW controlled reps.

POWER STEP UPS

12-Failure reps each leg

Modify by perfuming on a lower bench/box or on the floor

Set 4 — 3X

Note- Working at Moderate load, Rest 30 seconds between rounds.

EQUIPMENT
12 reps DB CALF RAISE
30 seconds Rest

db calf raise

12 Reps

Option to hold one DB and use the other to help stabilize

Cooldown

STANDING QUAD STRETCH

60 seconds Alt legs

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

PIGEON

60 seconds each side

SUPINE SPINAL TWIST