A Little Bit Of What You Need...If That's Quad's

Day 1- Quads

5 Sets 10 Lighter and really slow on the down

Front Squat

5 sets 10

Leg Extension toes pointed in, slow and 1 second squeeze at top

5 Sets 10

Leg Press

3 Sets 12

Hamstring Curls

SUPERSET

Zercher Good Morning

ONCE COMPLETED SUPER SET GO BACK TO THE 5 SETS 10 PRESS, LEG EXTENSION, FRONT SQUAT SO REPEATING THAT TO TOTAL 10 X 10 SETS IN SESSION

Day 2- Upper - ALL THE GOOD STUFF

3 Sets 10

DB Chest Press

3 Sets 10

Pull Ups

3 Sets 15

DB Shoulder Press

SUPERSET WITH

Seated Lat Raises

3 Sets 12-15

Dips

SUPERSET WITH

Tricep Skull crushers

3 Sets 12-15

DB Seated Hammer Bicep Curl

SUPERSET WITH

Cable Curl

Day 3- Quads

5 Sets 20 Drop each set so start as heavy as possible, load up on small increments to drop off throughout set

Leg Press

3 Sets 30 drop each set

Leg Extension

Pyramid 6 Sets- 20,15,12,12,15,20

Hack Squat

4 Sets 15 followed by one max effort drop set

Narrow Leg high bar Heels elevated Squats

1 Set 50 KB Swings

1 Set 50 Jump Squats

Day 4- Hamstrings & Glutes

5 Sets 10

Hip Thrusts

3 sets 20

B Stance RDL

3 sets 20

Zercher Reverse Lunges

3 sets 20

Bulgarian Split Squats no weight

3 Sets 12

Goblet Squats

SUPERSET WITH

Leg extensions, slow and 1 second squeeze at top

ONCE COMPLETED SUPERSET GO BACK TO THE 5 SETS 10 HIP THRUSTS, 3 SETS 20 RDL & 3 SETS 20 ZERCHER SO REPEATING THAT TO TOTAL 10 X 10 / 6 X 20 SETS IN SESSION

ABS

3 sets 15 1 Second hold Superman

4 Sets 20 Cable Crunch (middle, side, side)

3 sets 50 plank shoulder taps

3 Sets 30 High plank to side plank, 1 move = 1 Rep

BACK MOBILITY DAILY

5 minutes Back Rolling

3 Minutes of Lying Spinal Twists, top leg straight, shoulder on floor look to open that twist, keep switching after 30 seconds

6 Minutes Sat up, Legs straight, bend left knee, foot on other side of right leg, right arm straight on outside of up knee, left hand comes behind you so you open up your body and push into twist, hold for a minute switch sides

Crab work