1.28 Wednesday | Gym

 

Quad Day with a side of glutes! We isolate those really well in this workout! Let’s have some fun!

Warm Up

STAIRMASTER WARM UP

5 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 — 3X

Note- Perform one exercise building in weight each round. Resting 90 seconds between rounds. This should leave you fully recovered to take the next round.

EQUIPMENT
LEG PRESS

EXERCISES
10 reps LEG PRESS
90 seconds Rest

LEG PRESS

10 reps Moderate-Heavy

Increase weight if able to maintain reps

 

Set 2 — 3X

Note- Slow controlled reps. Select appropriate load. Rest 30 seconds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10 reps BULGARIAN SPLIT SQUAT Left leg
10 reps BULGARIAN SPLIT SQUAT Right leg
90 seconds Rest

BULGARIAN SPLIT SQUAT

10 reps each leg
Heavy load I’ll use a pair of 40-45lb DBs

 

Set 3 — 3X

Note- Continue to keep your weight challenging. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
8-12 reps KICKSTAND RDL Left Leg
30 seconds Rest
8-12 reps KICKSTAND RDL Right Leg
60 seconds Rest

KICKSTAND RDL

8-10 reps each leg
Moderate load

SLOWLY lower. With a soft bend in your knees press straight back

 

Set 4 — 3X

Note- Slow Control at higher volume with 60 seconds between rounds.

EQUIPMENT
LEG EXTENSION MACHINE

EXERCISES
12 reps LEG EXTENSION
60 seconds Rest

leg extension

12 reps Moderate

Higher volume working to failure

 

Superset 5 — 3X

Note- Movements are performed back to back with no rest between. 60 seconds between rounds

EQUIPMENT
HYPEREXTENSION
DB/KB

EXERCISES
10 reps WEIGHTED GLUTE EXTENSION
10 reps GLUTE EXTENSION ROUNDED BACK
60 seconds

weighted glute extension

10 reps Moderate
I’ll use a 45-60lb KB

Higher volume working to failure

glute extension rounded back

10 reps no weight

Higher volume working to failure

 

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