1.23 Thursday | Gym

 

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

Warm Up

STAIRMASTER 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 the weight in your front foot and using the back leg as support.. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
SMITH MACHINE

EXERCISES
8-12 reps BULGARIAN SPLIT SQUAT each leg
60 seconds Rest

BULGARIAN SPLIT SQUAT

8-12 reps each leg
Heavy load

Chest leaning forward to emphasize glutes. SLOWLY lower.

Option to use cables to advance

 

Superset 3 — 3X

Note- The Curtsy lunge should take you near to failure at 12 reps. Select appropriate load. Rest 30 seconds between rounds

EQUIPMENT
ABDUCTION MACHINE
DUMBBELLS

EXERCISES
12 reps FRONT FOOT ELEVATED CURTSY LUNGE Alt legs
15-20 reps SEATED ABDUCTION MACHINE
30 seconds Rest

front foot elevated curtsy lunge

12 reps Alt legs Moderate
I’d use a pair of 30-35lb DBs

If this bothers your knees, remove elevation.

Seated abduction machine

15-20 reps Heavy

Press out and slow control as you bring your knees back

 

Superset 4 — 3X

Note- Movements should take you near to failure. No rest between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
30 seconds DOUBLE LUNGE JUMPS
15 reps DB CALF RAISE
No rest. Repeat

double lunge jumps

30 seconds

Option to perform pulses if needing to modify

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