Quad-Focused Workout with Sadie Meyer (she/her)

Quad-Focused Workout (Duration: 60-90 minutes)

5 sets of: 
1A. Barbell Back Squat: 3-5 reps
Rest 3:00

4 sets of: 
2A. Front Rack Barbell Reverse Lunge: 6-8 reps/leg (heavy) 
2B. Leg Extension Machine: 12-15 reps (mod/heavy) 
Rest 2:00

4 sets of: 
3A. Leg Press: 8-12 reps (heavy) 
3B. Heels Up Goblet Squat: 12 reps (mod/heavy)
Rest 2:00

4 sets of: 
4A. Leg Extension Burnout: 8 reps heavy, 8 reps mod, 8 reps light 
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 

• Treadmill (low speed) 
• Stretch/Yoga