3.28 Friday | Gym

 

Quad Day! We isolate those really well in this workout! Let’s have some fun!

Warm Up

walking warm up

10 Minutes

Feel free to perform any cardio of your choosing to get really warm.

WALL FACING LEG SWINGS

30 seconds

Be sure to do both legs

ADDUCTOR LUNGE

30 seconds

Be sure to do both legs

SEATED HIP OPENERS 90/90

30 seconds

 

Set 1 — 4X

Note- Perform one exercise building in weight each round. Resting 60 seconds between rounds. This should leave you fully recovered to take the next round.

EQUIPMENT
HACK SQUAT

EXERCISES
12 reps HACK SQUAT MACHINE
60 seconds Rest

HACK SQUAT MACHINE

12 reps Heavy

Depth here is key. If you can’t get low without discomfort reduce load and increase reps.

 

Set 2 — 4X

Note- Continue to keep your weight challenging in the Supported Step Ups. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
12 reps SUPPORTED STEP UP each leg
60 seconds Rest

supported step up

12 reps each leg
Heavy load

Chest leaning forward to emphasize glutes. SLOWLY lower.

Option to use cables to advance

 

Superset 3 — 3X

Note- Perform movements back to back with little rest. The Curtsy lunges should take you to failure at 12 reps. Select appropriate load. Rest 30 seconds.

EQUIPMENT
SMITCH MACHINE

EXERCISES
12 reps FRONT FOOT ELEVATED CURTSY LUNGE Smith Machine Each Leg
10 reps SUMO SQUAT 2 PULSE Smith Machine
30 seconds Rest

front foot elevated curtsy lunge

12 reps each leg Moderate load

If this bothers your knees perform Reverse lunge or remove elevation entirely

SUMO SQUAT 2 PULSE

10 reps Same Moderate load as previous movement

Keep the pulse tight and controlled

 

Superset 4 — 3X

Note- Stay on the Smith machine if you don’t have a sissy squat machine set up in your gym. Perform both movements with Slow Control. No rest between rounds.

EQUIPMENT
DUMBBELLS
SMITH MACHINE

EXERCISES
10-12 reps SISSY SQUAT WEIGHTED
15 reps DB CALF RAISE
No rest. Repeat

SISSY SQUAT WEIGHTED

10-12 reps

The weight will help offset the balance and make it easier to get full range.

db calf raise

15 reps

Advance by using a calf raise machine. If you can place your feet on weight plates it will help lengthen the motion.

 

Cooldown

standing quad stretch

30 seconds Alt legs

KNEELING HAMSTRING

30 seconds

ALT. RUNNERS LUNGE

30 seconds

supine spinal twist

60 seconds

Switch legs halfway

 
Lower Body, Quads & GlutesAngela Fales