Description

It’s very important to warm up properly before you begin a tough leg workout. Never skip this part! It’s the key to unlocking a successful and injury free quad focused leg day. Warm ups will prime your muscles and prepare them for the intense challenges ahead.  Start with just the barbell before you begin your squats and slowly add weight until you get to your working sets. Same goes for all exercises, start light and work your way up! Your future gains will thank you!


Barbell Front Squats:
• Warm-up set: 1 x 10 reps (bar only)
• Working sets: Do 4 sets of 8-10 reps with progressively heavier weights. Rest
for 2-3 minutes between sets.
**If you don’t have the technique down for a front squat, it’s okay to do barbell back squats instead**

Superset!! Barbell Lunges and Leg Press

Barbell Lunges: 3 sets of 12-15 reps per leg
Hold a barbell across your upper back and step forward into a lunge, making
sure both knees bend at a 90-degree angle.
Leg Press (Close Stance): 3 sets of 12-15 reps
Use a leg press machine or a sled, adjusting the weight to make it challenging.

Bulgarian Split Squats:
3 sets of 12-15 reps per leg
Hold dumbbells in each hand, and place one foot behind you on a bench. Lower your
body into a lunge position.

Leg Extensions:
3 sets of 15 reps
4th set drop the weight and do an AMRAP (as many reps as possible)!!