LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
warm-up
Horizontal
Loaded Hamstring Stretch (Unilateral)
Set reps
1 10
2 10
Stretch – Stretch: Glutes / Hip External Rotators
Set reps
1 10
2 10
Self-Massage: Quadriceps
Set time
1 30s
2 30s
Workout Blocks
Workout Quads
Horizontal
Leg Extension
Set reps weight_lbs Tempo Rest
1 15 controlled 1 min
2 15 controlled 1 min
3 15 controlled 1 min
Front Rack Goblet Squat
Set reps load Tempo Rest
1 6 heavy controlled 3 min
2 6 heavy controlled 3 min
3 6 heavy controlled 3 min
Hack Squat
Set reps load Tempo Rest
1 6-12 heavy controlled 2-3 min
2 6-12 heavy controlled 2-3 min
3 6-12 heavy controlled 2-3 min
Leg Press – Plate Loaded Machine
Set reps weight_lbs Tempo Rest
1 8-10 controlled 2-3 min
2 8-10 controlled 2-3 min
3 8-10 controlled 2-3 min
Cool Down Blocks
Quad Focused Cooldown
Horizontal
Stretch – Quad Stretch (Passive) – Half Kneeling
Set time
1 30s
Stretch – Stretch: Quadriceps
Set time
1 30s

Quads Strength

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

warm-up
Horizontal Loading

LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps
1 10
2 10
LAR
Stretch – Stretch: Glutes / Hip External Rotators
Set Reps
1 10
2 10
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 30s h:m:s
2 30s h:m:s

Workout Blocks

Workout Quads
Horizontal Loading

LLT
Leg Extension
Set Reps Weight Tempo Rest
1 15 lbs Controlled 1 min (h:m:s)
2 15 lbs Controlled 1 min (h:m:s)
3 15 lbs Controlled 1 min (h:m:s)

We preform this exercise first to warm up our knee's before squatting.

LLT
Front Rack Goblet Squat
Set Reps Load Tempo Rest
1 6 Heavy Controlled 3 min (h:m:s)
2 6 Heavy Controlled 3 min (h:m:s)
3 6 Heavy Controlled 3 min (h:m:s)

Narrow stance with feet pointed forward to target more quads.

LLT
Hack Squat
Set Reps Load Tempo Rest
1 6-12 Heavy Controlled 2-3 min (h:m:s)
2 6-12 Heavy Controlled 2-3 min (h:m:s)
3 6-12 Heavy Controlled 2-3 min (h:m:s)

Narrow stance with feet pointed forward to target more quads.

LLT
Leg Press – Plate Loaded Machine
Set Reps Weight Tempo Rest
1 8-10 lbs Controlled 2-3 min (h:m:s)
2 8-10 lbs Controlled 2-3 min (h:m:s)
3 8-10 lbs Controlled 2-3 min (h:m:s)

Narrow stance with feet pointed forward to target more quads.

Cool Down Blocks

Quad Focused Cooldown
Horizontal Loading

ULT
Stretch – Quad Stretch (Passive) – Half Kneeling
Set Time
1 30s h:m:s
LAR
Stretch – Stretch: Quadriceps
Set Time
1 30s h:m:s