Quads & Hams Superset

squats

Join the Quad Squad!

Sitting all day at a desk can take a toll on our quads and hamstrings. So be sure to take care of them on a regular basis. This leg day workout routine combines eight traditional exercises that will keep your base strong. Be sure to follow each focus point carefully, carrying it on throughout all of your workouts.

Pointers:

  • BRACE YOUR SPINE (NECK, THORACIC AND PELVIC REGIONS) AT THE START OF EVERY MOVEMENT. DO NOT HYPER-EXTEND AT THE TOP OF ANY MOVEMENT.
  • IF YOU ARE WORKING OUT WITH A PARTNER, TRY TO TOSS THE MEDICINE BALL DURING THE OBLIQUE TWISTS.
  • MAKE SURE TO EXHALE DURING THE CONTRACTION PHASE OF THE WORKOUT.


10 mins Dynamic Stretch + Foam Roll

(a) Trap Bar Deadlift / Squat *
(b) Jumping Air Squat *
4 x 10

(a) Alternating Box Step Up
(b) KB Walking Lunges
4 x 10

(a) Leg Extensions
(b) Seated Leg Curl
4 x 10

(a) Leg Press *
(b) Deficit Reverse Lunge *
4 x 10

30 mins Incline Walk

Rest Time Between Sets: 30-45 seconds
To understand more about rest timings, read our post on rest intervals.


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Hana Zarour

Founder of Kaldzar
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

Specialist in – Trigger Point Therapy, Crossfit, Animal Flow, TRX RIP, Kettlebell, Kineso Taping, Pre/Post Natal, 


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