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Legs - Quad focussed

August 12, 2015

Hack squat

I thought I would share with you a typical leg day session. I currently like to split my leg days up and do one with more quad focussed exercises and one where I focus on hamstrings and glutes. This one is quad focused but finishing with calves.

  • Warm-up - 5 x 12 Seated Adductors
  • 12 x Leg extensions and 20 x walking lunges - 4 sets
  • Leg press tri-set, three different feet positions. (Wide, middle and close together.) 15 of each followed by jumping squats x 4 sets
  • 12 x Hack squat - 4 sets
  • 2 types of calf raise. I aim for 30 reps per set, if I can't get the last few reps out I do quick reps (you'll see in the video below).

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