If Front Squats are the 1st exercise, is there any benefit in doing some light-weight Isometrics on the Leg Extension to contract the quads in their shortest position as part of the warm up (in addition to the Front Squat rehersal sets), prior to starting the workout/Top Set. And similar concept for Chest – if the 1st exercise is a press, any benefit in getting fully short with a cable fly as part of the warm up?

You take femquard but on the internet it says that it`s for women. Can you explain this?

During Warm-up sets how do you realize when weight is appropriate for top set?

What is the best way to learn how to feel the lats?