JYM Girl Better Quad Workout
Front Squat or High Bar Back Squat – 6 sets x 3, 10, 3, 10, 3, 10*
Rear Foot Elevated Split Squat – 4 x 10
Walking Lunges – 3 x 12 (holding a bar or a plate overhead)
Leg Press or Leg Extension – 3 x 15-20**
*On the first set, use 75% of your 1RM for 3 reps; then, rest 2 minutes and use 60% for 10 reps, or just do whatever you think you can get for 10 reps at a 7 or 8 RPE (Rating of Perceived Exertion) – basically 2 or 3 reps left in the tank. Repeat this series 2 more times for a total of 6 sets.
**As a high-rep finisher, if you’re really feeling good, you can do both exercises for 3 sets of 15-20 reps. 😲
As you can see, this is a pretty basic workout to get you in and out of the gym pretty quickly. I wrote it to take any thinking out of it for you!
You can think of this workout as more of a lower body “pushing” workout. Obviously, most of these movements don’t solely hit the quads; they’ll engage the entire lower body, including the glutes and hamstrings. But there’s definitely a strong quad focus here.
Enjoy the workout… and enjoy the warm weather, too!