Derrik Olmstead

Wolves Forever!!! I love all of these workouts. This is my favorite quad workout.

Perform all 3 variations back to back, then rest 1 min between rounds

Pause half way up, and pause again half way down

Pause leg extensions

Regular leg extensions

- lift butt off seat 
-point toes 
- Extend your legs half way up, pulsing down and up in the bottom half range for reps

Leg extension bottom half pulses

LEG EXTENSIONS - pre-exhaust

Low foot placement, focus on quads and keeping weight on toes. 

10 each leg

Single leg hack squats

- low and close foot placement 
-toes pointed out, heels together

Hack squat- platz stance

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

SUPERSET

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Elevate heels onto a weight plate
- Hold dumbbells in each hand 
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated squat

- Standing with your feet close, toes 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 pulses - toes out

Squat superset

Sissy squat finisher

QUADS 😮‍💨

SHOULDERS 🤘🏻

Just finished this right after quads!! Badass shit. Really hard. Really Intense. I felt like I was gonna give up but I kept going because I enjoy how this program pushes me!!

Leg FINISHER circuit 😮‍💨😮‍💨

Lisa

Awesome workout definitely feel it once finished!!

Ryan

Anne

30 min SHOULDER BURNER 😤

Holy shit!! MY QUADS ARE ON FUCKING FIRE!!! CRAZY INTENSE!!!

This was hard but the pump was well worth it

Kayla Rossi; Making my legs shake since no ones son is doing it 🥲🔥

Mileysha

8.15 | QUADS

Sorina

7.10| Abs and cardio

7.6 | QUADS 🍗

Awesome!!! I almost fell down on the banded jump squats!! All of these workouts make me feel alive everyday!!!

Joanna

7.5| GLUTES & HAMS

7.2| cardio & abs 🔥

My husband I loved this full body workout today!!

Kathy

6.27| FULL BODY BURNER

Burner with those curls at the end….loved it 🔥

6.30| GLUTES & HAMS

Lindsay

Badass!! Light weights and a shit ton of reps is the way to go. I live for this!! Thank you!!

Melissa

6.24 | Shoulders & Tris

Mayra

6.23 | High volume QUADS

Raph

6.19| Back & Bis

6.18| high volume legs

6.16 | HIIT & abs

6.20 | GLUTES 🍑

Needed this spicy quad pump today! 🌶🔥🥵

Kayla

6.15| QUADS

My only complaint/ question is that it says goblet squats in the program but the video shows sumo squats. Is that accurate? Also are we supposed to do 10 landmine squats into 10 landmine pulses then break?  Thank you!

QUADS 😮‍💨

Community

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