4.17 Thursday | Gym
Todays workout is very quad isolated. This workout is very challenging, modify by reducing rounds as needed.
Warm Up
INCLINE WALKING
10 Minutes
Choose cardio of your choosing, get warm
adductor LUNGE
60 seconds
Switch legs halfway
DEEP SQUAT HIP & ANKLE OPENER
30 seconds
LEG SWINGS
30 seconds switch legs halfway
Set 1 — 4X
Note- Perform one movement, with moderate to heavy load. Resting 60 seconds between rounds.
EQUIPMENT
KB OR DB
EXERCISES
12 reps GOBLET SQUAT
60 seconds Rest
GOBLET SQUAT
12 reps
Moderate to heavy load.
Set 2 — 4X
Note- Perform one exercise with a quick 30 seconds of rest. This gets steamy quickly.
EQUIPMENT
LEG EXTENSION MACHINE
EXERCISES
10 reps LEG EXTENSIONS
30 seconds Rest
LEG EXTENSION
10 reps
Moderate to heavy load. Resting 30 seconds between rounds
Superset 3 — 3X
Note- Perform movements back to back. rest 60 seconds rest between rounds.
EQUIPMENT
DB
LEG PRESS
EXERCISES
8-12 reps SINGLE LEG RDL each leg
10-15 reps NARROW STANCE LEG PRESS
60 seconds Rest
single leg rdl
8-12 reps each leg
Maintain a soft bend in the standing leg. Chest and leg move simultaneously
narrow stance leg press
10-15 reps
Feet set more narrow, knees can go over toes in this movement.
Circuit 4 — 3X
Note- For this circuit you’ll perform movements for timed intervals with 15 seconds of rest.
Rest 60 seconds at the end of each round before repeating 3 rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
30 seconds WALKING LUNGES
15 seconds Rest
30 seconds BENCH SIDE TO SIDE Left Right
15 seconds Rest
30 seconds BENCH SIDE TO SIDE Right Right
15 seconds Rest
30 seconds WALL SIT
60 seconds Rest
walking lunges
30 seconds
I’d use a pair of 25lb DBs
Quick reps!!
BENCH SIDE TO SIDE
30 seconds each leg
Maintain a soft knee in the standing leg, avoid bouncing off the traveling leg
WALL SIT
30 seconds
Hips and knee in line
Cooldown
STANDING QUAD STRECH
30 seconds Alt sides
DEEP SQUAT + HAMSTRING STRETCH
30 seconds
ALT. RUNNERS LUNGE
30 seconds
Alt legs
FIGURE 4 LEG STRETCH
30 seconds
Alt legs