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Quad focused leg day12/23/2023 Sets/Reps: 4x 12, 10, 8, 6 (per leg on lunges) With this squat variation, you stay a little more upright, allowing you to go full range of motion a little easier!Įxercise 3 & 4 – WALKING DB LUNGES (superset) LYING LEG CURLS A regular squat can put pressure on your lower back. ** These are great if you are trying to target your quads a little more or if you have any lower back tightness. Drive your knees forward while keeping your body upright and your core tight! Feet will be slightly more narrow, around shoulder-width apart. How To: With a barbell on your shoulders, walk back and place your heels on the blocks (or plates) to elevate your heels. The 4th set, you should be at a weight where you reach complete failure by that 6th rep.įorm Tips: If you don’t have incline blocks you can put weight plates under your heels – You will likely need to go with lower weight than you are used to with a traditional squat – Make sure you have a slightly more narrow stance – Keep your feet firmly planted throughout the entire movement. With each set, your goal is to increase weight as you lower the reps. Repeat for the prescribed number of repetitions. Slowly lower the weight until your legs are at about a 90-degree angle. Squeeze your quads but DO NOT lock out your knees (for a visual of this, click here. Unlock the safety pins and press up until your legs are fully extended. For quads, keep your feet around shoulder-width apart (maybe slightly wider) and feet slightly lower on the platform. How To: With leg press, where you place your feet will determine which lower body muscle you are biasing. ![]() If you need further assistance on how to do any of these exercises, don’t forget to check out this video before you get started!įorm Tips: Avoid leaning forward – Don’t let your butt come up off the seat – Keep your back pressed into padding – Do not lock your knees – Do not rush the movement. In addition, it’s always a good idea to do one or two warm-up sets for each exercise below before you actually get into your “working” sets. You need to spend at least 5-10 minutes doing an ACTIVE warm-up that mimics the movements you are about to perform (not static stretching) to get the blood flowing and your muscles warm! But one thing you should never skip out on before a workout (especially for a large muscle group like legs) is a quick warm-up. Pre-Workout is always optional before a lift. It has ingredients that give you a natural energy boost without any jitters or post-workout crash, tons of focus, better recovery between sets, and an insane pump! Vince’s favorite pre-workout is THIS ONE by Sculpt Nation. ![]() This seems to be the case with most pre-workouts on the market, but a quality pre-workout will have more important ingredients than just those that help keep you awake! If this is you, you may want to try taking a scoop of a quality pre-workout on the way to the gym! Just make sure that caffeine isn’t the ONLY ingredient! ![]() We also hit the glutes and hamstrings and give you some form tips if you want to place more emphasis on other parts of your legs instead.īefore giving you the workout, we’ve found that most people need a little more strength, energy, and focus on leg day. It is made up of six different exercises and puts a lot of emphasis on QUADS. We noticed that we seem to do a lot more articles and videos for the upper body, so we are switching gears today and giving you a FULL LEG WORKOUT.
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