Quad Crushin’ Leg Day with Anika Erickson (she/her)

Quad Crushin’ Leg Day with Anika Erickson (she/her)

Warm up

  • 5-10 minute incline walk or stairs
  • Leg swings forward and side 2x10 each leg 
  • 90/90’s 2x10 
  • Deep squat hold 2x30sec 
  • BW squats 2x10

Lift 

  • Front squats x 12,10,8,6 (building weight each set, last 1-2 reps of each set should be VERY CHALLENGING. Start with at least two warm up sets working up to your first working set of 12 reps. Rest 2-3 minutes between sets.)
  • Narrow stance leg press 3x8-12  (Start with at least two warm up sets working up to your first working set. Rest 2 minutes between sets)  
  • Heel elevated goblet squats 3x12 
    • Bodyweight heel elevated squats 3x12 (Grab a heavy dumbbell, perform 12 heel elevated squats, drop the dumbbell and go straight into 12 body weight heel elevated squats. Rest 1-2 minutes in between sets) 
  • Leg extensions 3x10/10 (start with a heavy weight, perform 10 reps, then drop to half the weight and perform 10 more rest 1-2 minutes in between sets) 
  • Walking short step lunges 3x10 each leg  ( 1-2 minutes in between sets)

Cool Down

  • Foam roll 
  • Incline walk 

Designed By: Anika Erickson, CPT, CNC, GFI 

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