4.23 Thursday | Home

We’ve been hitting the quads hard and I LOVE IT! Tag me let me know how you are feeling

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Bodyweight cardio of your choosing, move for 3 continuous minutes

WALL FACING LEG SWINGS

60 seconds Alt legs halfway

ADDUCTOR LUNGE

60 seconds Alt legs halfway

SEATED HIP OPENER

60 seconds

Superset 1 — 4X

Note- Increase weight in Back Squat if able. Rest 60 seconds at the end of each round.

EQUIPMENT
BENCH/CHAIR
DUMBBELLS

EXERCISES
10 reps ATG SPLIT SQUAT each leg
12 reps SQUAT TO BENCH
60 seconds rest

ATG SPLIT SQUAT

10 reps each leg Moderate
I’ll use a pair of 25lb DBs

Drive your knee over the front toe. Modify by removing weight and holding onto a stable object

SQUAT TO BENCH DUMBBELLS

12 reps Heavy, Building weight when able

Superset 2 — 3X

Note- Perform exercises back to back. Rest 60 seconds at the end of each round. Increase weight if able.

EQUIPMENT
BENCH/CHAIR
MINIBAND
DB/KB

EXERCISES
8-10 reps UNEVEN BULGARIAN SPLIT SQUAT each leg
12-Failure reps 1 1/4 GOBLET SQUAT
60 seconds Rest

UNEVEN BULGARIAN SPLIT SQUAT

8-10 reps each leg Heavy

Holding one weight in the opposite are of the working leg

1 1/4 goblet squat

12-Failure reps Heavy as able

Ensure you are bringing weight to full extension and holding. We hold to avoid bouncing.

Superset 3 — 3X

Note- Working at Moderate to light load for this circuit. Perform movements quick without compromising form. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH/BOX

EXERCISES
10-12 reps HEELS ELEVATED REVERSE LUNGE each leg
12-Failure reps POWER STEP UPS each leg
60 seconds

HEELS ELEVATED REVERSE LUNGE

10-12 reps each leg
Moderate load. I’ll work with 25lb DBs

POWER STEP UPS

12-Failure reps each leg

Modify by perfuming on a lower bench/box or on the floor

Cooldown

STANDING QUAD STRETCH

60 seconds Alt legs

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

PIGEON

60 seconds each side

SUPINE SPINAL TWIST