A. Front Squat
5 sets of pyramid reps, 8, 6, 4, 6, 8
Front squats work the quads, hips, glutes & hamstrings.
To perform a front squat, secure a front rack position, with your elbows up whilst holding onto the bar. Position your chest up whilst holding your upper back tight. Squat down in a controlled manner, and drive up out of the hole. As you come up, push up with your legs as if you're pressing away the earth.
B. Leg Press
3 sets, 8 reps
Load the leg press machine with your desired weight. Position your feet flat onto the press with your feet shoulder width apart and your back flat on the bench. Take 3 second negative (lower portion of the movement) per rep, whilst holding tension for a 1 second pause at the bottom of the rep before pushing up to your starting position. Note: On the drive up push through your heels, keeping your knees out.
C. Bulgarian Split Squat
3 sets, 12 reps (each leg)
One leg forward and one in a kneeling position (placed on a bench), drive your front knee out whilst pushing through your heel. Direct your back knee towards the ground, whilst keeping your tension in your glutes as you lower. Return to starting position and alternate legs between sets. Note: Add resistance by holding a dumbell or weight plates.
D. Leg Extension
3 sets, 12 reps
Using a leg extension machine, focus on the top of your quads and push up to raise the weights. Focus on control and your quads, whilst taking time to perform each rep carefully and at a controlled speed.
E. Calf Raises
3 sets, 15 reps
Standing or seated calf machine. Stretching out your calves at the bottom of the rep, whilst squeezing up as hard & as high as you can at the top of the rep (hold at top and squeeze for 2-3 seconds).
F. Reverse Crunch (Abs)
3 sets, 8 reps
Laying flat on your back, while holding onto something as an anchor with your hands above your head, start with your legs raised at a 45 degree angle. Next, push up slowly (with no momentum) up & lower yourself down from the hips, whilst flexing your core.