Amber

Ricki

Enjoy this awesome quad focused leg day… with the Quadfather!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- On lower rep moves go heavier!

Conventional deadlift.

- Pulling body into seat, extend feet while flexing quads

Quad Extension.

- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Number of reps is PER LEG

Bulgarian split squats.

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Number of reps is PER LEG

Barbell walking lunges.

W1/D5 Friday
Quads on fire!

W1/D1 Monday
Hamstring Slay

I've been missing a good chest workout, so this was perfect. Gotta keep the ladies lifted. 😆

Staci Clegg

By the time I got to the pushups I was fully aware of the work cut out for me in building my chest. Just like Amys videos simple and easy to follow and I must say the workout titles are slightly better than Amys

Daniel

This was a great workout! I will continue to follow these moving forward.

McCain

W1/D2 Tuesday
Big Chesties No Resties

W1/D3 Wednesday 
Back Attack

W1/D4 Thursday
Boulder Shoulders

Solid arm workout! Slow, controlled, intentional reps. Feeling great

W1/D5 Friday Quads on fire!

Community

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