Still trying to improve my lateral quads and glutes!
I am eating more carbohydrates as well as more calories in general on leg day!
After the initial warm up , which can be a light cardio or active stretching to activate the nervous system, I start with squats ….
Right now I am choosing octagon squats ( that funky frame you see on the floor at your gym) because of a shoulder injury!
I am trying to go heavy enough to barely finish 10 reps with my legs shoulder width apart!
The octagon frame helps you go a bit deeper as usual to activate your glutes better!!!
Start by using the frame only, then add weight!
My legs are the strongest part in my body which means I am adding two 45 lbs plates and a 25lbs plate on each side!
Next I will do some sumo squats 🙂
Legs spread apart as in a pli A position!
Go down thighs parallel to the floor and return!
Watch your knee’s from caving in….
Knee over mid foot, lower position 90/90 degrees!
Next I will do dead lifts on the bar!
Slight bend in my knees, only joint moving is your hip joint!
No more than 10 reps max…heavy weight!
Hacksquat machine is next…
I use the Hacksquat in reverse!!!
If you are on the pad where does your booty go?
Legs out to the side ( heels on the machine but toes on the floor )
One legged squats are done on the squat machine …
Go low enough to activate that glute muscle!!!
Alternating lunges and good morning combination will be my next one!
I keep the barbell on my neck with low weight, do a lunge on each leg , then continue with one good morning in between!
10 lunges on each leg and 10 good mornings!
I keep a break of about 1-2 min between each set, 4 sets for each exercise, 10 reps for each set to grow some muscle!
In this segment I do not isolate muscles ( leg extensions, leg curls , ….)
Don’t forget to ad BCAA’s for growth, have some protein and carbohydrates within 60 min after your workout ( and some before), and make sure to get enough rest!
Remember that muscle growth happens in your resting period!!!
Your workout is there to tear it down so your body can repair better, stronger, bigger…

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We see it every day….
Very heavy people doing 5000 abdominal crunches day by day in the hope of getting that six pack.
I hear it from my clients that are still overweight: ” we need to do more core, cause that’s where I need it!!!”
My question to you is….
Have you ever seen a overweight or obese person with a six pack???
….me neither!
Abs don’t show until you are in the teens in body fat!
There is no magic to it!
Abs are made in the kitchen, not the gym!
Once you are in the lower body fat, you can start bringing them out more…but until then core workouts help with spinal stabilization to support your back!
A strong core will increase overall strength and stability!
So remember 5000 crunches a day will only tighten up your hip flexors….
Stick to core exercises that include planks and other stabilizing exercises!
You also work your core every time you work with weights!!!
Eat clean and stick to the plan for a nice tight middsection 🙂