QUAD FOCUS LEG WORKOUT FOR MORE ADVANCED LIFTERS

S Q U A T   10 reps 4-5 sets

 

S P L I T   S Q U A T    9 reps 4-5 sets

 

S T E P U P S superset with P L Y O M E T R I C   S T E P U P S 9 reps 4-5 sets

 

F R O N T   S Q U A T   superset with weighted (barbell or plate or dumbbell or bodyweight)   J U M P   S Q U A T   10 reps 4-5 sets

 

L E G   P R E S S 10 reps 4-5 sets

 

1 L E G   L E G   E X T E N S I O N  10 reps 4-5 sets

 

(Extra motivated and more advanced trainers try 1 leg squats and hack squats )