Intermediate Level 1 Quads / Hams / Abs

FITNESS COACHING

I-1

Intermediate Level 1 – Quads / Hams / Abs

Remember!

**From week-to-week always alternate starting with quads one week then hams the next and vice versa**

Tips from Chris!

**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Quads

Week 1 Quads
Machine / Exercise 1

#73 Hammer Leg press (see video)

Machine / Exercise 2

#55 Nebula hack squat (see video)

Machine / Exercise 3

Barbell squats (see video)

Machine / Exercise 4

#69 Strive leg extension (see video)

**stretching for quads**

Week 2 Quads
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#59 Cybex swivel leg press (see video)

Machine / Exercise 2

#58 Hammer V squat (see video)

Machine / Exercise 3

#60 MedX Avenger leg press use the bottom position (see video)

Machine / Exercise 4

#68 Strive leg extension (see video)

**stretching for quads**

Week 3 Quads
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Barbell squats (see video)

Machine / Exercise 2

#73 Hammer leg press (see video)

Machine / Exercise 3

#55 Nebula hack squat (see video)

Machine / Exercise 4

#68 Strive leg extension (see video)

**stretching for quads**

Week 4 Quads
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#61 Hammer iso-lateral leg press (see video)

Machine / Exercise 2

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

Machine / Exercise 3

#58 Hammer V squat (see video)

Machine / Exercise 4

Barbell squats (see video)

**stretching for quads**

Hams

Week 1 Hams
**Hams are a little different and do not require 4 exercises. If you go hard enough 2 is plenty when you are finished with lunges!!**

**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#48 Hammer stand up leg curl (see video)

Machine / Exercise 2

#62 Star track lying leg curl (see video)

Machine / Exercise 3

**A little different with hams than your normal protocol outlined above. Finish your hamstring workout with 4 sets of lunges. You can choose walking dumbbell or barbell lunges (long and deep strides), #16 smith machine lunges, #66 Dynabody lunges, or split squats. I would suggest you alternate from week-to-week. **

**stretching for hamstrings**

Week 2 Hams
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#62 Star track lying leg curl (see video)

Machine / Exercise 2

#56 Rae Crowther leg press wide foot stance toes slightly angled outward (see video)

Machine / Exercise 3

**A little different with hams than your normal protocol outlined above. Finish your hamstring workout with 4 sets of lunges. You can choose walking dumbbell or barbell lunges (long and deep strides), #16 smith machine lunges, #66 Dynabody lunges, or split squats. I would suggest you alternate from week-to-week. **

**stretching for hamstrings**

Week 3 Hams
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#48 Hammer stand up leg curl (see video)

Machine / Exercise 2

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

Machine / Exercise 3

**A little different with hams than your normal protocol outlined above. Finish your hamstring workout with 4 sets of lunges. You can choose walking dumbbell or barbell lunges (long and deep strides), #16 smith machine lunges, #66 Dynabody lunges, or split squats. I would suggest you alternate from week-to-week. **

**stretching for hamstrings**

Week 4 Hams
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#56 Rae Crowther leg press wide foot stance toes slightly angled outward (see video)

Machine / Exercise 2

#62 Star track lying leg curl (see video)

Machine / Exercise 3

**A little different with hams than your normal protocol outlined above. Finish your hamstring workout with 4 sets of lunges. You can choose walking dumbbell or barbell lunges (long and deep strides), #16 smith machine lunges, #66 Dynabody lunges, or split squats. I would suggest you alternate from week-to-week. **

**stretching for hamstrings**

Abs

Week 1 Abs
Machine / Exercise 1

Hanging leg raises (coming soon)

Machine / Exercise 2

Hanging leg raises with a twist for obliques (coming soon)

Week 2 Abs
Machine / Exercise 1

Rope tucks (coming soon)

Machine / Exercise 2

#75 Maxicam side oblique (see video)

Week 3 Abs
Machine / Exercise 1

Hanging leg raises with a twist for obliques (coming soon)

Machine / Exercise 2

Hanging leg raises (coming soon)

Week 4 Abs
Machine / Exercise 1

Hanging leg raises (coming soon)

Machine / Exercise 2

Rope tucks (coming soon)

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