Quad Builder
Warm up: 10-15 minutes
(Incline walk on the treadmill, or intervals on the stair master or stationary bike)
Back Squat 12, 10, 6, 6, 6, 10, 12
(As you in decrease your reps, increase the weight)
Super Set:
Front Barbell Squat 8x3
Alternating Reverse Curtsey Lunge (hold weight plate) 8x3 (on each leg)
Drop Set:
Leg Extension 6, 6 x3
Seated Calf Press (use the same weight for all sets) 10 reps, 10 seconds rest, 20 reps, 20 seconds rest, 30 reps, 30 seconds rest, 40 reps
Optional: 10 minute cool down
(Incline walk on the treadmill, or intervals on the stair master or stationary bike)
Highly suggested: Stretch!!! Grab a partner or a foam roll to help, too!
See you on the squat rack!
(Incline walk on the treadmill, or intervals on the stair master or stationary bike)
Back Squat 12, 10, 6, 6, 6, 10, 12
(As you in decrease your reps, increase the weight)
Super Set:
Front Barbell Squat 8x3
Alternating Reverse Curtsey Lunge (hold weight plate) 8x3 (on each leg)
Drop Set:
Leg Extension 6, 6 x3
Seated Calf Press (use the same weight for all sets) 10 reps, 10 seconds rest, 20 reps, 20 seconds rest, 30 reps, 30 seconds rest, 40 reps
Optional: 10 minute cool down
(Incline walk on the treadmill, or intervals on the stair master or stationary bike)
Highly suggested: Stretch!!! Grab a partner or a foam roll to help, too!
See you on the squat rack!