QUADS TRAINING 101

Ronnie Coleman
; Branch Warren
, Jay Cutler
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Quick anatomy lesson

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Rectus Femoris ( )

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Vastus Lateralis ( )
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Vastus Medialis ( )


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tear drop.

Vastus Intermedius ( )
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squat rack
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ROM(range of motion)
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Quick hint:

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Quick hint:
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Hack squats:
hack squat.
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Quick hint:
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BB squat () 3x8-12
Leg press () 3x8-15
BB lunge ( ) 3x10
Leg extension ( ) 3x8-15

Hack squat 3x8-15

Walking lunge ( ) 3x10
Front squat ( ) 3x8-12
Leg press (narrow stance) ( )3x8-15

Wide-stance squat ( ) 3x8-15
Leg extension ( ) 3x10-15

 Wide-stance leg press ( ) 3x8-15

Smith machine lunge ( ) 3x10

Leg extension ( ) 3x10-15

Leg press () 3x10-15
Leg extension ( ) 3x10-15
Front squat ( ) 3x8-12

Leg extension ( ) 3x10-15
Leg press () 3x10-15
Leg press () 3x10-15
Leg extension ( ) 3x10-15