3.28 Friday | Home
Quad Day! We isolate those really well in this workout! Let’s have some fun!
Warm Up
BODYWEIGHT WARM UP
3 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
DUMBBELL
EXERCISES
10-15 reps HEELS ELEVATED GOBLET SQUAT
60 seconds Rest
HEELS ELEVATED GOBLET SQUAT
10-15 reps Heavy
Elevate heels with DB or weight plate. DB is held up under your chin.
Superset 2 — 3X
Note- Perform movements back to back. Rest 60 seconds between rounds. Continue to keep your weight challenging in the Supported Step Ups. Rest 60 seconds between rounds.
EQUIPMENT
BENCH
DUMBBELL
EXERCISES
8-12 reps SUPPORTED STEP UP each leg
12 reps POWER STEP UPS
60 seconds Rest
supported step up
8-12 reps each leg
Heavy load
Chest leaning forward to emphasize glutes. SLOWLY lower.
Option to use cables to advance
POWER STEP UPS
12 reps each side
Option to perform on the floor vs bench or box
Set 3 — 3X
Note- The Curtsy lunges should take you to failure at 12 reps. Select appropriate load. Rest 30 seconds.
EQUIPMENT
MAT
MINIBAND
DUMBBELLS
EXERCISES
12 reps FRONT FOOT ELEVATED CURTSY LUNGE each leg
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
Superset 4 — 3X
Note- Perform both movements with Slow Control. No rest between rounds, 3 rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
4 reps WEIGHTED PISTOL each leg
15 reps DB CALF RAISE
No rest. Repeat
HEELS ELEVATED GOBLET SQUAT
4 reps
Modify by sitting back onto a bench and if needed use 2 feet tp press to standing. Focus on the lowering.
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