BUILD MONSTER QUADS | WEEK IN THE SWOLE PROGRAM DAY 1 скачать в хорошем качестве

BUILD MONSTER QUADS | WEEK IN THE SWOLE PROGRAM DAY 1

Welcome to the first episode of a Week In The Fitness Culture Swole Program! Day 1 is all about building monster quads and working the lower body. Download the full Week In The Swole Program to follow along! FREE SWOLE WEEK DOWNLOAD → https://www.fitnessculture.com/get-sw... SIGN UP FOR THE SWOLE PROGRAM → https://www.fitnessculture.com/progra... Below you'll find our full written workout for you to follow along with at your convenience. Stay tuned throughout the week for each new workout, tips on how to perform them properly, and for all the fun we have in store for you! FULL WORKOUT: Warm up 2 x - 30 sec L – sit (1:03) 2 x 10 each - Cossack Squats (1:10) 2 x 10- Groin Sliders (1:18) 2 x 20 – Glute Bridges (1:32) 2 x 5 each – Explosive Lunge Jumps (1:40) 1. Front Squat 30X0 Tempo (2:39) 12/10/8/6 55/60/65/70 2:30 rest 2a. Leg Press 30X0 tempo (3:13) 12/10/8/6 2b. Standing Calf Raise 4x12 (3:29) Rest 90 sec 3a. Close Stance Smith machine squats (3:59) 3x12 3b. Seated Calf Raise (4:12) 3x12 Rest 90 sec 4a. DB Walking Lunge (4:50) 3x12 each 4b. Sissy Squat (4:59) 3x15 4c. Leg Extensions (5:10) 3x15 Rest 90 sec Core Routine (5:19) 1a. Med Ball Side Toss 3x10 each (5:54) 1b. Side Plank Elbow Touch 3x10 each (5:58) 1c. Leg Lifts 3x20 (6:03) For your convenience, we've also created a pdf of the full week of workouts that you can download here: FREE SWOLE WEEK DOWNLOAD → https://www.fitnessculture.com/get-sw... If you enjoyed this video please feel free to leave a like or comment, and share with your friends! Subscribe for more! FITNESS CULTURE TRAINING → http://bit.ly/2MosUqF FOLLOW US →   / fitnessculturetraining     / jacobhutton1     / stevecook