Workout of the Week 12

Lower Body Quadfather

We’re back at it with another workout. As I mentioned in the previous article, I’ll be showing some sample programming from each day of the 2-week template.

You can find the 2-week template by clicking here.

Squats Feed The Wolf

There’s nothing like squats, so we’ll start the session with them. “There’s a reason people don’t squat, It’s hard!” (Tom Platz).

Nothing's like Squats - Tom Platz - YouTube

That being said, this workout you can substitute the barbell for a hack squat if your goal is to put on a couple slabs of beef onto your quads.

Warmup

Bodyweight Squat x 15

Lunge w/ Twist x 6/ea

Single Leg RDL x 12/ea

KB Swing x 15

2 Rounds

Then, do 5x3 seated box jumps.

Training

A1. Squat 20X0 (2 count negative) 4x8 RIR 1-2

B1. Hamstring Curls 2x8-12, 1x10-15 RIR 0-1

C1. Leg Extension 3x10-15 RIR 0-1

C2. Bodyweight Lunge 3x12/ea

Finisher & Core

A1. 1 1/4 Goblet Squat 2x20 w/ 1 min rest

B1. Deficit Hip Drops 2xAMRAP