As in Quadrify! (Part 1), I am not looking to add more size to my quads, so I like to do what I call S-D Sets – Super-Duper Sets. S-D Sets incorporate many moves (this one is 5) in order to tighten and shapify the quads from all directions without really growing them.
Take a deep breath...breath out…and let’s begin!
1. Leg extensions, one leg at a time – 15 Total Reps
• 10 toes pointed up and 5 toes pointed in.
Why? This isolates the quad without using any joints but the knee. Turning your toes up, in and out hit it a bit differently.
2. – Ball Squats, no weight – 40 Total Reps (Ball squats – lean against a big exercise ball against a wall making sure it’s lodged in your mid/lower back, and squat)
• 10 regular, feet should width apart
• 10 wide stance squats, feet slightly wider than shoulder width, toes straight ahead
• 10 wide stance, toes pointed out
• 10 legs out in front about 6 inches apart and press with your toes
Why? You are using primarily quads, hip flexors and glutes. Moving foot positions emphasis different muscles on the quads.
3. Step Jumps – 10 Reps
Use a stepper one or two “thingies” high. Then jump with both feet up and down FAST. An up/down counts as one rep.
Why? Uses primarily quads, and some calves.
4. Short lunges across the floor – Up and back
Find an open space and step out as if you are going to kneel on one knee. Back straight, shoulders aligned with back, looking forward. Short lunges target more the quad. You can mix in a long lunge – step out so back leg is extended and when you stand, squeeeeze the butt
Why? Good for all things lower body!
5. Duck Press – 10 Reps
Feet in the middle of the pad, toes pointed out slightly with heals a few inches apart. Medium heavy weight – Why? This hits the tear-drop of the quad
Why? Hits the “tear drop” part of your quad, right above your knee.
REPEAT 3 TIMES!! If you dare!
**To simplify, only do two moves together and rest. Then do two more moves and rest.
**To make it harder, add weights were you can.
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