Quads
Warm-Up:
Perform each warm-up exercise for 1 minute:
Jog in place or brisk walk for 5 minutes to increase blood flow.
Leg swings (front to back and side to side) to warm up the hip joints.
Standing quad stretches (alternating legs) to loosen up the quadriceps muscles.
Bodyweight squats to warm up the lower body muscles.
Workout Set 1:
Exercise 1:
Barbell Squats
3 sets of 10-12 reps.
Stand with feet shoulder-width apart, barbell resting on your upper back.
Lower your hips back and down, keeping your chest up and knees tracking over toes.
Descend until your thighs are parallel to the floor, then push through your heels to return to the starting position.
Exercise 2:
Front Squats
3 sets of 10-12 reps.
Stand with feet shoulder-width apart, holding the barbell in front of your shoulders, palms facing up.
Lower your hips back and down while keeping an upright torso and elbows high.
Descend until your thighs are parallel to the floor, then drive through your heels to return to the starting position.
Exercise 3:
Lunges
3 sets of 10-12 reps per leg.
Stand with feet hip-width apart.
Take a step forward with your right leg and lower your body until your front thigh is parallel to the floor.
Push off with your back foot, bringing it forward to perform the same movement with your left leg.
Continue alternating legs for the desired number of repetitions.
Workout Set 2:
Exercise 1:
Leg Press
3 sets of 10-12 reps.
Sit on the leg press machine with your feet positioned hip-width apart on the platform.
Lower the platform until your knees are bent at a 90-degree angle.
Push the platform away from you using your heels until your legs are straight.
Slowly lower the platform back down to the starting position.
Exercise 2:
Bulgarian Split Squats
3 sets of 10-12 reps per leg.
Stand facing away from a bench or step, one foot resting on it behind you.
Lower your body down until your front thigh is parallel to the floor.
Push through your front foot to return to the starting position.
Exercise 3:
Leg Extensions
3 sets of 12-15 reps.
Sit on a leg extension machine with your knees bent and shins under the padded lever.
Extend your legs to lift the padded lever upward until your legs are straight.
Slowly lower the lever back down without allowing the weight to touch the stack.
Cool-Down:
Perform each cool-down exercise for 1 minute:
Standing quad stretches (alternating legs) to stretch the quadriceps muscles.
Hamstring stretches (alternating legs) to relax the hamstrings.
Calf stretches (alternating legs) to release tension in the calf muscles.
Deep breathing and full-body stretches to promote overall relaxation.
Remember to maintain proper form during each exercise, use appropriate weights, and listen to your body. Take breaks between sets as needed, and don't forget to hydrate throughout the workout.