Quad-Dominant Leg Training Session
Warm-up (5-10 minutes)
- Dynamic stretches: Leg swings, bodyweight lunges, hip circles.
- Light cardio: 5 minutes on a bike or rower to get blood flowing to the legs.
1. Thigh (Leg) Extensions
- Sets: 4
- Reps: 15-20
- Rest: 60-90 seconds
- Tip: Control the movement, especially the lowering phase, to keep tension on the quads. Focus on getting a full contraction at the top.
2. Heels-Elevated Front Squats
- Sets: 4
- Reps: 8-10
- Rest: 90-120 seconds
- Tip: Elevate your heels using plates or a wedge to emphasize quad activation. Keep your torso upright and push your knees forward during the descent. This setup places more stress on the quads.
3. Bulgarian Split Squats
- Sets: 3
- Reps: 10-12 per leg
- Rest: 60-90 seconds
- Tip: Use a bench to elevate your rear foot. Focus on driving through your front heel to push back up. Adding dumbbells or a barbell can increase intensity.
4. Low Foot Position Leg Press
- Sets: 3
- Reps: 10-12
- Rest: 90 seconds
- Tip: Place your feet lower on the platform to increase quad recruitment. Don’t lock out your knees at the top to keep tension on the muscles throughout the movement.
5. Backwards Sled Drag Finisher
- Sets: 3
- Distance: 30-40 meters per set
- Rest: 2 minutes between sets
- Tip: Hold onto the sled straps and walk backwards, keeping your knees bent. Push through the balls of your feet and focus on feeling your quads working during each step.
Cool Down
- Quad and hamstring stretches: Hold each stretch for 30-45 seconds.
- Foam rolling: Spend 2-3 minutes rolling out your quads to promote recovery.
This workout is designed to maximize quad activation while also giving you a solid mix of bilateral and unilateral movements. The sled drag finisher will ensure a final burn, driving blood into the quads and adding an endurance element. You can perform this session once per week or integrate it into your leg day rotation.
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