Quad-Focused Strength Training with Sadie Meyer (she/her/hers)

Warm-Up Suggestions: 

• Treadmill (low speed) 
• Leg Throws 
• Lunge and Twist 
• Lateral Band Walk 
• Bootlegged Squat 
• Banded Good Morning
• Hip Circles 

Workout: 

1. 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. Dumbbell Sumo Squat: 3 sets x 8 reps (heavy) 

2B. Leg Extension Machine: 3 sets x 12-15 reps (mod/heavy) 

Rest 1:30 

3A. Smith Machine Reverse Lunge: 3 sets x 8 reps/leg

3B. Kettlebell Front Squat: 3 sets x 12 reps (mod/heavy) 

Note: Dual KB (Hint: I use 35# KB x 2)

Rest 2:00

4A. Leg Extension Machine: 3 sets x 15-20 reps (mod) 

4B. Barbell Walking Lunges: 3 sets x 8 reps/leg 

Rest 2:00

Cool Down Suggestions: 

• Treadmill (low speed) 
• Stretch/Yoga 

Designed by: Sadie Meyer, MS, CPT