6/3: LEGS (QUAD focus)

June 03, 2020 17 Comments

6/3: LEGS (QUAD focus)

6/3: LEGS (QUAD focus)

WARM-UP:

Leg Extension (Jose Raymond 45’s)

  •  2-3 x 45 (15 top / 15 bottom/ 15 full ROM - first 5 of these hold at the top)

NOTE:Think of these like 21’s…except instead of doing 7 of each you are doing 15 pulsing reps

For the 15 FULL ROM reps, the first 5 are regular, next 5 Are HOLDS with a 2 sec. HOLD at the top, last 5 just rep out!

1. Squats

  •  4 x 8-10 @ 60-65%

NOTE: You will have several warmup sets to get to your first working set at 60%.  Try to add weight for each set.  It can be as small as 5lbs.

2. Walking (or Standing Reverse) Front Rack LUNGE LUNGE SQUAT

  •  4 x 10 (1 rep = lunge right lunge left and squat )

NOTE: You can do this walking forward or stay stationary and you could do a reverse lunge instead.  If you have bad knees, I would recommend doing Reverse Lunges instead.Takes a lot of pressure and forward momentum off your work knee.

3. SS* Goblet Squat (heels elevated) /Wide to Narrow Jump Squats

  •  4 x 10-12
  •  4 x 20-30 sec

4. SS* Single Leg Extension / Bulgarian 1.5 Rep / BW Jumping Bulgarian

  •  3 x 10-12
  •  3 x 8-10
  •  3 x 10- 12

NOTE: Stay on same leg for all 3 exercises, before switching.

5. SS* Leg Curl / Leg Press (feet high /wide)

  •  4 x 10-12
  •  4 x 12-15

NOTE: Lighten up the load on the leg press and make sure you are do full range.  No "knee presses"! Full range of motion.

 


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