Quad Killer Workout with Sadie Meyer (she/her)

• 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. KB Front Squat: 3 sets x 8 reps (heavy) 
2B. Leg Extension Machine: 3 sets x 8-10 reps (heavy) 
Note: Dual KB (Hint: I use 35# KB x 2)
Rest 1:30 
 
3A. Smith Machine Reverse Lunge: 3 sets x 8 reps/leg
3B. KB Front Rack Forward Lunge: 3 sets x 12 reps (mod/heavy) 
Note: I use 1 KB (alternating which hand you hold it halfway through the reps)
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

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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