Blog 6
Quad Burner
Most of us who hit the gym have squats as part of our lower body session just like we have red/white wine or beer on a Friday night.
But as with the example used before “person on recliner bike 365 days a year for 45 minutes reading 50 shades” our body adapts so what once hurt us and change us wont now.
So heres a suggestion for a lower body session that hits quads ten times more than your normal squat.
A1: Heels elevated – Narrow stance Back squat
SETS: 5
REPS:10-12
TEMPO: 5010
(5 seconds down, no pause at the bottom, up fast no pause at the top and carry on)
REST: 90-120 seconds
A2: Leg Curl – Single leg – feet plantar flexed
SETS: 5
REPS: 6-8
TEMPO: 5010
REST: 90 Seconda
B1: Squat (bodyweight only)
SETS: 4
REPS: 6
TEMPO: 5010
REST: 15 seconds
B2: Walking Lunges
SETS: 4
REPS: 12 (each legs 😂)
TEMPO: 3010
REST: 15 seconds
B3: Jump Squat (bodyweight)
SETS: 4
REPS: 25
TEMPO: XXXX (no these are not kisses)
REST: 75 seconds max
Let me know how you get on please!!
#strengthcoachcardiff #wpt #strength #fitfam #thecompound #fitness #gainz #glutes #quads #performancebased #strongnotskinny #nevergiveup #push #grind #tut #picp
