QUADS DAY

A1 Heel elevated yoke squats – 6 sets total – first 5 sets are 5 reps, 2-3 minutes rest, 6th set drop down the weight (at least 25-30%) and hit 10-12 reps

B1 Heel elevated reverse band yoke squats – 3 sets, 10-15 reps, 2 minutes rest

C1 Leg extensions – 10-20 reps (last set extend with partials up to 20 reps)
C2 Lying leg curls – 5-8 reps (extend sets with partials) 3 sets, 90 seconds between sets

D1 Pin loaded leg press – 3 sets of 30 reps, rest 90 seconds between sets
*****for the first set, pick a weight that is brutal for 30 reps….then find your nuts, and increase the weight twice for the next two sets and hit 30 again