Squats Optional – The Superset Challenge For Quads from the Gods

 

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The Best “No Squat” Quad Workout Superset Challenge! | Tiger Fitness

Video taken from the channel: Tiger Fitness


Back Squats: Work up in weight pyramid Style, not to failure. So if you do 315: 95 x 10; 135 x 8; 225 x 8; 315 x 6; Superset One: Perform 10 sets of 10 reps of BOTH movements, alternating exercises. NO rest between leg press and hack squat. After hack squats, rest 60-90 seconds and repeat the superset until you’ve done both exercises 10 times.

The key piece of the move comes in the first portion of the superset, a narrow-stance, heel-elevated goblet squat. That heel elevation and narrow. This quad workout features intense supersets that are sure to destroy your legs and help you to build bigger quads. Gert out of the squat rack and start gaining today.

Join our Facebook group. The front squat position allows you to keep the torso as upright as possible, and that’s crucial for zeroing in on the quads. It also allows most lifters to more easily squat deeply. It’s a narrow stance.

This shifts tension to the quadriceps and off the glutes and hamstrings. It also increases the range of motion compared to a wide-stance squat. Although these exercises are quad dominant, they still hit the glutes quite well.

How to Do It. This is a superset, meaning you go from squats to lunges with little to no rest between. With the squat, use a weight in your 8-12RM range. For the walking lunge, go with a weight that puts you in the 8-12RM range – as in 8 to 12 steps with each leg. Squats strengthen the glutes and quads, large lower-body muscles that help you run faster, jump higher, or in Verlander’s case, powerfully drive off of the mound.

The workout for Tahlia was quad superset ( squats / lunges) then Glute superset ( bridge / leg press), then finally a bit of high rep abduction work to finish her lower body day. Not a lot of exercises, just lots of sets of the basics. Try this workout. A whole lot more brutal than it looks A1) Heels Elevated High Bar squat 5 x 6 10 seconds.. pause squats, back squats, zombie squats, 1 and 1/2 squats. The Superset.

Here’s what I did in reference to the videos with exact sets, reps, loads and rest periods on the Bulgarian split squat paired with the RDL. Have fun with this superset! 1A. Bulgarian Split Squat (BSS) Set 1Bodyweight x 8 Reps @ 30sec rest. Set 215 x 8 Reps @ 30sec rest.

Set 325 x 8 Reps @ 30sec rest. Set 435 x 8 Reps. One of the oldest and most famous of all old school bulking routines by far is the “Super Squats” program, which centers around high rep squats. It is common to gain 20-30 pounds of bulk in as little as 6-8 weeks with this full body routine.

The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers.

List of related literature:

In this chapter, I cover all of the quad-dominant exercises (also referred to as squat movement patterns), which I’ve broken into five sections: squats, split squats, stepups, single-leg squats, and sled pushes.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

It is more challenging than the squat is since the legs alternately perform two different biomechanical movements

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

The goal of this exercise is to train patients to land from the lunge with a flexed knee; thus improving dynamic stability through co-contracture of the hamstrings and quadriceps (Fig. 14–10).

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Quad involvement may be increased by adding a partial squat as DF ROM increases.

“Orthopedic Rehabilitation Clinical Advisor E-Book” by Derrick Sueki, Jacklyn Brechter
from Orthopedic Rehabilitation Clinical Advisor E-Book
by Derrick Sueki, Jacklyn Brechter
Elsevier Health Sciences, 2009

Multi-joint all-body dynamic movements that are uni-lateral or cyclic (one legged jump squats; split jump lunges) are far more specific than single joint bi-lateral isolation exercises performed slowly (leg extensions; leg curls).

“Sports Rehabilitation and Injury Prevention” by Paul Comfort, Earle Abrahamson
from Sports Rehabilitation and Injury Prevention
by Paul Comfort, Earle Abrahamson
Wiley, 2010

The last combination, which you will complete on day five, is slightly different because it puts two compound exercises back to back—one for legs (squats) and one for shoulders (dumbbell shoulder press).

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

(c) Single leg squat with trunk rotation.

“Exercise Therapy in the Management of Musculoskeletal Disorders” by Fiona Wilson, John Gormley, Juliette Hussey
from Exercise Therapy in the Management of Musculoskeletal Disorders
by Fiona Wilson, John Gormley, Juliette Hussey
Wiley, 2011

Other pre-fatigue routines could involve doing Leg Extensions before Squats (pre-fatiguing the quadriceps), Dumbbell Laterals before Shoulder Presses (pre-fatiguing the deltoids), or fatiguing the lats in isolation on a Nautilus Pullback machine before doing Seated Rows,

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

These exercises include the hurdler’s stretch; the single-leg or double-leg inverted hurdler’s stretch; deep knee bends, lunges, or squats (with or without weights); the standing straight-leg toe touch; the arch or bridge; the standing torso twist (with or without weights); inversion; and the shoulderstand or plow.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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11 comments

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  • This workout was sickening (as a leg day should be)! �� Thank you both so much! �� I really appreciate how you both take time explaining the exercises. Thank you for teaching us proper form and execution. You are more concerned with quality over quantity, which not many trainers or instructors encourage. Keep up the good work! ��

  • I’m a rafting guide and need to keep shoulders, back and core solid. Any workouts that focus on these specific muscle groups? Cheers!

  • Really enjoyed this one and a bit more notice of what was coming next. I like the slightly longer workouts. Some new 25-30 minutes would be great. Maybe a mix of cardio and strength! Always a good energy boost after a day of sitting at a desk working from home is not fun!

  • What fun, made me laugh and smile at what we were going to do next, brilliant Joe thank you. More exercises like this one would be good perhaps with dumbbells?

  • I’ve been into bodybuilding for 6 years. I started by watching jeff’s videos and I still keep coming to learn new things. This guy is an absolute genius. What he teaches might look stupid but dang it works really well

  • There’s something to enjoy about watching WWE superstars struggle with what looks like crab walking around an invisible box, but when you do it it’s horrible and just pain

  • Bro my baseball coach did shit like this while I was in 12u
    He had us do running and jumping for an hour the catchers had to do the crab walk around the bases for another hour
    I still play baseball but that shit made me hate baseball

  • This work out is amazing man, I’m a mountainbiker so thought I had good legs, I melted on my 2nd loop, I am addicted to this routine, especially the squat box walk, I now am going to do this 3 times a week.
    Thank you Jeff!

  • Whenever i squat bodyweight and go high on reps, my knees start burning up. Do i have a knee issue or is it normal? Shouldnt have avoided legs after all��

  • Hey y’all, check out this video game league. It’s for the WWE 2k games. It’s an organized league…hot matches…we play for Real Title Belts…and we sometimes cut promos https://www.youtube.com/channel/UCqg7xhPCL7F3tVnwuljXKYw

  • that arms over the head thing is super true. I’ve been learning to snatch for a couple months, and catching the weight low can be super challenging because my ROM is just not where it needs to be. The heavier the weight the more impossible it feels