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My quad day for BIG JUICY TURKEY LEGS ⬇️🍗
Not pictured:
I always include a thorough dynamic (movement) based warm up
as well as warm up the hammies really well to prepare me to squat - for hammies I’ll do a few challenging sets of either lying or seated ham curls!
1️⃣ QUAD focused squat
working down in weight (heavy to light weight, low to high reps)
- pendulum
- hack squat
⭐️ place your feet low on the platforms to get more of a quad focus!
- sometimes smith machine close stance or goblet but rarely. I prefer those variations for a finisher because I use lighter weight!
2️⃣ Leg press
my next heavy lift and I work up in weight (high to low reps)
- low and wide stance on the machine!
3️⃣ Leg extensions
these hurt sooo bad but are essential for quad growth so we power through 👏🏼
- slight pause at the top
- slow and controlled on the way down
4️⃣ Quad Finisher - Sissy Squats
these are a little more advanced and take some practice to get right but they are effective
Other bodyweight or light weight finishers I’ll do :
- walking lunges
- smith machine close stance squat
- goblet or bodyweight heel elevated squat
⭐️ Remember : you gotta eat to grow!! But give this workout a go :))
#lemon8partner #quadworkout #quadgrowth #workoutroutine #quadexercise #musclemommy #gymworkout #legday