6/22 | LEGS (Quads)

QUADS 1. Safety Bar squat (heel elevated) — 4 x 12/10/8/6 NOTES: pyramid set, so adding weight each set. Add heel elevation for more knee flexion and range of motion 2. DB or Trap Bar Dead (heel elevated) — 3 x 10 NOTE: I do a narrow stance will work the outer sweep of quads. I use 25’s so I can get better range of motion. Using 45’s you won’t get as much depth. You can also just do this with dumbbells holding them both at your sides 3. Superset - Leg Extension — 4 x 10-12 - Heel elevated alternating goblet squat forward lunge — 4 x 5-6 (each leg) NOTE: you are doing 5-6 rep for each lunge, but there is a squat in between each one 4. Leg Press ( feet low, narrow stance) — 4 x 15/12/10/8 drop 8 5. Superset - Seated calf raise toes in — 3 x 10 - Seated calf raise toes out — 3 x 10