Quad Focused Leg Day
Happy MONDAY! Cheers to a new week.
I kicked off my day with an awesome leg workout that I wanted to share with you. I don't think I have filmed any workouts in our new gym down here - so here is my first one!
Since I typically have 2 leg days per week, I will try to split those days into one being more quad focused, while the other is more glute focused.
While I love working out both areas, after a quad day I am usually struggling to walk or squat because my quads are so smoked. I love that feeling! Strong quads are IMPORTANT y'all.
All of the muscles in your quads help your knee joint (and therefore your leg) extend, and due to the rectus femoris’ attachment to the ilium (the biggest bone in the pelvis), it’s also a flexor of the hip; hence why the muscle group is SO important in walking, running, jumping and squatting. But because we use them so often in daily life, they are prone to injuries like strains and tears.
One of the best ways to ensure that your quads don’t get damaged is to ensure they’re strong enough to handle whatever you throw at them during the day. Furthermore, strong quads equal a stronger squat, acceleration in sprinting, balance, power production and of course, damn good lookin' legs! They also help to protect the knee joint (which is a very unstable joint that relies on ligaments and muscles to ward off injury). In fact, possessing weak quads significantly raises the risk of developing knee arthritis in later life.
So with all that being said, focus on strengthening your damn quads! They are important and should not be overlooked. Check out these exercises below to help you get there! Videos on Facebook and Instagram. Give me a shout if you give this one a try.
You will see the exercises are grouped into supersets. You will do 1 round of exercise 1, and then follow immediately with exercise 2. Rest however long you need to until then doing another round of exercise 1 & 2 back to back. You will complete 4 rounds of those exercises before moving onto the next set.
Happy Monday. XOXO
Quad Focused Leg Day
- 4x15 heels elevated narrow stance weighted squats
- 10 weighted stationary lunges (each side)
- 4x12 leg press
- 4x8 weighted touch downs (each side)
- 4x12 front squat
- 4x15 leg extension