- Begin with bar positioned on your upper back, holding the handles forward of your body
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Safety bar heels elevated squats

- Start a few inches away from the box with one dumbbell by your side 
- Place first foot up on box and press through your a flat foot to bring the second foot up on top of the box
- Step down and repeat

Dumbbell box step ups

SQUATS & STEPS

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

QUAD HEAVY SET

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

FRONTS & HEELS

⚡️ADD WEIGHT AS THE REPS DECREASE 

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up w/ Pad

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- From your side
- Hand behind your head
- Extend your free arm out in front lift your shoulder off the ground using your free arm to push off of 
- Knee to elbow then repeat

Side facing crunches

BUTTERFLIES & PLANKS

YOU VS YOU
Quad heavy Glutes w/ Core

CHALLENGE ACCEPTED 
Quad heavy hams & core

GRAB YOUR ANKLES
Quads and Core

STRONG & POWERFUL
Quads Glutes Hamstrings & core

Dany

THIS IS GOING TO HURT
Quads hams & core

IT’S YOUR WORLD
Quads Hams & Core

please upload more workouts, they are great!!! thank you.

Daniel

Great workout bro! Them legs be shaking 😜

Luis

Denise Aguiar

CAN YOU SPELL LEG DAY?
Quads hamstrings & core

DEAD MAN WALKING 
Hamstring & Glute heavy core

It was great ..next workout upload please?

YOU VS YOU Quad heavy Glutes w/ Core

More workouts from Cruz Salgado Jr