Quad Cycle 2

Horizontal Loading

LLT
Loaded Glute Bridge

reps 12

load moderate

Tempo controlled

Rest 60s

Set	Reps	Load	Tempo	Rest
1	12	Moderate	Controlled	60s (h:m:s)
2	12	Moderate	Controlled	60s (h:m:s)
3	12	Moderate	Controlled	60s (h:m:s)
4	12	Moderate	Controlled	60s (h:m:s)

LLT
Leg Extension

reps 6-8

load heavy

Tempo controlled

Rest 2min

Set	Reps	Load	Tempo	Rest
1	6-8	Heavy	Controlled	2min (h:m:s)
2	6-8	Heavy	Controlled	2min (h:m:s)
3	6-8	Heavy	Controlled	2min (h:m:s)

LLT
Kettlebell Swing

reps 12

load moderate

Rest 60s

Set	Reps	Load	Rest
1	12	Moderate	60s (h:m:s)
2	12	Moderate	60s (h:m:s)
3	12	Moderate	60s (h:m:s)
4	12	Moderate	60s (h:m:s)

LLT
Step Up – Dumbbells

reps 10

load heavy

Rest 2min

Set	Reps	Load	Rest
1	10	Heavy	2min (h:m:s)
2	10	Heavy	2min (h:m:s)
3	10	Heavy	2min (h:m:s)