High-rep Quad Workout

Change up your leg routine

Hello FitnessRx Ladies,

High-rep Quad Workout - Change up your leg routineIt’s time to train some legs! I want to discuss training quads today. We’ve gone through quads before but there are so many ways to change up your routine! You don’t want to get stuck in a rut and lose your drive to train hard and heavy. To progress and maximize your muscle hypertrophy, keep your rep range changing as well as your exercises!

This week I want you to try doing a rep range of 20 reps per set. You want to keep your load heavy as long as you can still get all 20 reps in. This will give your quads an amazing pump and you will definitely feel the burn!

Heather’s High-rep Quad Workout

Cable Lunges with Low Row
7 sets/20 reps

• Do a drop lunge with same side arm as back foot, hold cable in hand
• Raise knee up and row cable back into a low row
• Arm back up as you drop into lunge
• Repeat for 20 reps, then switch legs
• Rest 30 seconds, then complete next set for all 7 sets

Leg Extensions
7 sets/20 reps

• Keep abs tight and back flat against machine
• Do not swing weight, keep reps under control
• Squeeze quads up and lower slowly
• After completing 20 reps, take a 30-second rest period, then begin next set

Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

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