Advanced Level 1 Day 2

FITNESS COACHING

A-1

Advanced Level 1

(Day 2)

Remember!

Remember to stretch for 30 seconds after the warm up set!

QUADS

Week 1 Quads
Machine/Exercise #1

#68 Strive leg extension using farthest attachment driving your legs as far back as the machine allows (see video)

Machine/Exercise #2

#73 Hammer Strength leg press narrow stance (see video)

Machine/Exercise #3

#58 Hammer Strength V squat (see video)

Machine/Exercise #4

Barbell squats: With the squat it will be very challenging to actually follow the above protocol. It’s hard on your lower back.  You can try every once in a while.  Let’s do a more tradition squat routine. You are good and warmed-up by now, so 1st working set should be around 85% of max 4 set working weight and shooting for 12-15 reps. 2nd set 95% shooting for 10-12 reps. 3rd set 100% shooting for 8-10 reps. 4th set 100% shooting for 6-8 reps .SO FREAKING HEAVY!!! PUSH THAT ****! (see video)

** Extreme Stretching for quads (#E132)**

Week 2 Quads
Machine/Exercise #1

Barbell squats using the Rogue Yolk bar (see video)

Machine/Exercise #2

#60 MedX Avenger Leg press using leg press positioning (see video)

Machine/exercise #3

#55 Nebula Hack squat (see video)

Machine/Exercise #4

#68 Strive leg extension using farthest attachment driving your legs as far back as the machine allows (see video)

** Extreme Stretching for quads (#E132)**

Week 3 Quads
Machine/Exercise #1

#73 Hammer Strength leg press narrow stance (see video)

Machine/Exercise #2

#61 Hammer Strength Iso-lateral leg press (see video)

Machine/Exercise #3

#56 Rae Crowther vertical leg press narrow stance isolating quads (see video)

Machine/Exercise #4

Barbell squats (see video)

If you are feeling froggy, or just don’t want to be a WUSS, then add #68 Strive leg extensions for machine/exercise #5 and follow the protocol. You want big and powerful legs or not?

**Extreme Stretching for quads**

Week 4 Quads
Machine/Exercise #1

Barbell squats using the Rogue Yolk bar (see video)

Machine/exercise #2

#56 Rae Crowther vertical leg press narrow stance isolating quads (see video)

Machine/Exercise #3

#55 Nebula Hack squat (see video)

Machine/Exercise #4

#67.5 Rogue belt squat (coming soon)

**Extreme Stretching for quads**

HAMSTRINGS

DON't FORGET!

DON’T FORGET to switch from hamstrings then quads to the next week quads then hamstrings

Week 1 Hamstrings
Machine/Exercise #1

#48 Hammer Strength stand up leg curl (see video)

Machine/Exercise #2

#62 Star Trac lying leg curl (see video)

Machine/Exercise #3

Always finish any hamstring workout with 4 sets of lunges using no weight. Long and deep strides until you drop on each set. These will not be easy but tough up…TIME TO GROW!

Video coming soon

**Extreme stretching for Hamstrings (#E133)

Week 2 Hamstrings
Machine/Exercise #1

#68 Flex seated leg curl (see video)

Machine/Exercise #2

#66 Leveradge squat machine using the upward slant isolating the hams (see video)

Machine/Exercise #3

Always finish any hamstring workout with 4 sets of lunges using no weight. Long and deep strides until you drop on each set. These will not be easy but tough up…TIME TO GROW!

**Extreme stretching for Hamstrings (#E133)

Week 3 Hamstrings
Machine/Exercise #1

#62 Star Trac lying leg curl (see video)

Machine/Exercise #2

#56 Rae Crowther vertical leg press using wide foot stance isolating hams (see video)

Machine/Exercise #3

Always finish any hamstring workout with 4 sets of lunges using no weight. Long and deep strides until you drop on each set. These will not be easy but tough up…TIME TO GROW!

**Extreme stretching for Hamstrings (#E133)

Week 4 Hamstrings
Machine/Exercise #1

#48 Hammer Strength stand up leg curl (see video)

Machine/Exercise #2

#73 Hammer Strength leg press using wide foot stance isolating hams (see video)

Machine/Exercise #3

Always finish any hamstring workout with 4 sets of lunges using no weight. Long and deep strides until you drop on each set. These will not be easy but tough up…TIME TO GROW!

**Extreme stretching for Hamstrings (#E133)

CALVES

Week 1 Calves
Machine/Exercise #1

#50 Magnum standing calf -Make sure you are alternating foot stance pigeon towed isolating outer head, Heels inward isolating inner head, and just straight forward (see video)

Machine/Exercise #2

#54 Hammer Strength seated calf press (see video)

Machine/Exercise #3

#52 Hammer Strength Tibialis (see video)

** Extreme Stretching for calves (#E144)**

Week 2 Calves
Machine/Exercise #1

#53 Icarian donkey calf raise (see video)

Machine/Exercise #2

#57 Life Fitness seated leg press but use it for calves (see video)

** Extreme Stretching for calves (#E144)**

Week 3 Calves
Machine/Exercise #1

#52 Hammer Strength calf press (see video)

Machine/Exercise #2

#53 Icarian donkey calf raise (see video)

Machine/Exercise #3

#52 Hammer Strength Tibialis (see video)

** Extreme Stretching for calves (#E144)**

Week 4 Calves
Machine/Exercise #1

#50 Magnum standing calf (see video)

Machine/Exercise #2

#51 Maxicam seated calf (See video)

** Extreme Stretching for calves (#E144)**

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