Week 1 Day 3: Quad-Focused Strength Training Block with Sadie Meyer (she/her)

Week 1 Day 3: Quad-Focused Strength Training Block with Sadie Meyer (she/her)

Week 1 Day 3

Warm-Up Suggestions
  • Treadmill (low speed) 
  • Stair Climber (low speed) 
  • Lateral Band Walk 
  • Banded Good Morning 
  • Superman Lunge  
  • Bodyweight Glute Bridge 
  • Leg Throws
  • Cossack Squat

A1. Barbell Front Squat: 2 warm-up sets of 8-10 reps @ 55-65% 1RM; 4 working sets of 5-8 reps @ 70-80% 1RM #smfbarbellfrontsquat #gymmybarballfrontsquat
Every 2:30

  • Set 1: 70% 1RM x 5 reps 
  • Set 2: 75% 1RM x 4 reps  
  • Set 3: 80% 1RM x 3 reps 
  • Set 4: 80% 1RM x 3 reps 

B1. Leg Press: 4 sets of 8-12 reps #smflegpress #gymmylegpress
Notes: Place feet shoulder-width apart. Increase weight with every set.
B2. Single-Leg Dumbbell RDL: 4 sets of 8 reps/leg #smfsinglelegrdl #gymmysinglelegrdl
Notes: Hold dumbbell in the same hand as leg or the opposite - whichever feels more comfortable. Hold onto machine or wall for balance with opposite hand. 

C1. DB Goblet Squat, Heels Up: 4 sets of 8 reps, then drop weight by 50% and perform 8 more reps #smfgobletsquatheelsup #gymmygobletsquatheelsup 
Notes: Grab a weight plate and place on the ground. Heels should be on weight plate, while toes are on the ground.
C2. Leg Extension Machine: 4 sets of 12-15 reps #smflegextension #gymmylegextension 
Notes: Increase weight every set while reducing reps if needed (minimum of 12 reps).

D1. Adductor Machine: 4 sets of 12-15 reps, drop weight, then do another 8 reps #smfadductor #gymmyadductor 
Notes: Drop weight by 25-50%. 


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Cardio: No programmed cardio today! If you love cardio, please feel free to add your own cardio option today. Remember - this is your journey, your body, and your experience! 

Core: Equipment Needed - ab crunch machine, yoga mat, ab wheel
3 sets
A1. Abdominal Crunch Machine x 10 #smfabdominalcrunchmachine #gymmyabdominalcrunchmachine  
Notes: Pick a heavy weight. 
A2. Ab Wheel Rollout x 8 reps #smfabwheelrollout #gymmyabwheelrollout 
A3. Extended Sit-Ups x 10 reps (with plate) #smfextendedsitup #gymmyextendedsitup  
REST 1:30 after each set

Cool-Down Suggestions

  • Treadmill (low speed) 
  • Stretch/Yoga 

Designed By: Sadie Meyer, MS, RDN, CPT 


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