1.23 Thursday | 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 continuously 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
DUMBBELLS

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.

 

Set 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 UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE each leg
60 seconds Rest

UNEVEN BULGARIAN SPLIT SQUAT OPPOSITE SIDE

8-12 reps each leg
Heavy single DB I’ll use a single 35-40lb DB

Chest leaning forward to emphasize glutes. SLOWLY lower.

Option to use cables to advance

 

Superset 3 — 3X

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

EQUIPMENT
MINIBAND
DUMBBELLS

EXERCISES
12 reps FRONT FOOT ELEVATED CURTSY LUNGE each leg
15-20 reps KB/DB SUMO SQUAT
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

kb/db sumo squat

15-20 reps

Feet wider than shoulder width, toes slightly pointing out

 

Superset 4 — 3X

Note- Perform both movements to failure. No rest between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10-Failure reps DB CALF RAISE
30 seconds DOUBLE LUNGE JUMPS
No rest. Repeat

db calf raise

10-Failure reps

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

double lunge jumps

30 seconds

The back knee should be floating just off the floor

 

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