Back at it with the workout of the week! This week I hit a HEAVILY quad focused leg routine. I've taken off of filming videos so that I could focus on finishing up the ICE House challenge with no distractions, but now it's back to creating content for you guys👌🏼 .
1.) Weighted Walking Lunges
• I lunged down the gym and back 3 times to equale about 50 reps per set
•Take it slow and really focus on the stretch at the bottom.
2.) Close Stance Pause Rep Squats
(4 sets of 10)
•Put your heels together and slightly point your toes outward.
•Control the weight on the way down and pause at the bottom of each rep for 5 seconds while keeping the tension in your muscles. Drive up and squeeze at the top.
3.) Close Stance Leg Press
(4 sets of 10 slow, followed by 10 fast)
•Control the weight on the way down and explode up squeezing the quads at the top.
4.) Leg Press/Sissy Squat Variation
(4 sets of 10)
•While this looks the same as the first, this is very different. You should place your feet at the very bottom of the platform and drive through the balls of your feet instead of your heels.
•Notice I am going knees over toes on this lift, this is potentially dangerous if you have never attempted it before. If it feels uncomfortable then throw the movement out, however if it feels comfortable then you can get a killer stretch and squeeze on your quads👌🏼
5.) Quad Extensions (4 sets of 10)
•5 second squeeze at the top and a 5 second negative on the stretch.
6.) Static Quad Contractions
(4 sets of 20 second holds)
•This is a great finisher to really try and find that mind muscle connection at the end of the workout
7.) Glute and Hamstring Hyperextensions
(4 sets of 10) •Even though this is a Quad focused routine, most of the movements I completed also use your Hamstrings and Glutes, so I incorporated a finisher for them to compliment the Quad finisher
•Notice I am lowering my body slowly, and hinging at my hips, not my lower back. This keeps all of the tension in your hamstrings which is what you want✅
Till next time
Take Pride In The Result
Stay Humble In The Process 🤙🏼