How To Get Huge Quads Workout with Sadie Meyer (she/her)

How To Get Huge Quads Workout with Sadie Meyer (she/her)

Workout: 
1A. Barbell Back Squat (High or Low Bar) 
Note: Warm-up to 70% 1RM.
  • Set 1-2: 70% 1RM x 4 reps 
  • Set 3-4: 80% 1 RM x 3 reps 
  • Set 5-6: 90% 1RM x 2 reps 

 Rest 2:00
 
2A. Barbell Front Squat: 3 sets x 6-8 reps (heavy) 
2B. Leg Extension Machine: 3 sets x 15 reps (moderate/heavy) 
Rest 2:00
 
3A. Smith Machine Reverse Lunge: 3 sets x 8 reps/leg
3B. Banded KB Front Squat: 3 sets x 10 reps (heavy) 
Rest 2:00
 
4A. Barbell Walking Lunges: 4 sets x 8 reps/leg (heavy) 
Rest 2:00


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Warm-Up Suggestions: 

  • Treadmill (low speed) 
  • Leg Throws 
  • Lunge and Twist 
  • Lateral Band Walk 
  • Bootlegged Squat 
  • Banded Good Morning
  • Hip Circles 
Cool Down Suggestions: 
  • Treadmill (low speed) 
  • Stretch/Yoga 

Designed by: Sadie Meyer, MS, RDN, CPT 
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