Leg Day | Quad Focused скачать в хорошем качестве

Leg Day | Quad Focused

I love and fear it, quad day. Full workout posted below. I take you through my quad focused leg day and give you the rationale of why I set my leg day up like this. I give my thoughts on warming up and foam rolling. Give it a try. Blog: http://www.j3sportsrd.com/blog/ For coaching services: www.j3sportsrd.com/services/ Instagram: @johnjewett3 email: ironlinknutrition@yahoo.com LEGS WORKOUT (QUAD FOCUS) 1. CLOSE STANCE HACK SQUAT: Work up to a max out set of 10-12 reps. Decrease weight on second set for max out set of 15-20reps. Shoulder width stance. Press through heels and outside of foot. 2. HAMMER STRENGTH PENDULUM LEG PRESS OR 40 DEGREE BANDED LEG PRESS: Work up to max out set of 15reps. Stay at that same weight for 1 more set. Reps should decrease with subsequent sets. Knees to chest, no locking out knees, keep constant motion, toes slightly angled outward. 3. DB BULGARIAN SPLIT SQUATS: Perform 3 sets of 15 reps each leg. The last set should be near failure. Keep torso lifted upright. 1 minute rest between legs. 4. LEG EXTENSION: 2 sets of 25-35 reps. 5. GLUTE HAM RAISE: 2 sets with bodyweight as many reps as possible.