A trainer guides a leg workout for quad growth using leg extensions, slingshot band leg press, single-leg lunges, and wedge squats. Each exercise uses 12-20 reps with progressive overload and constant tension to build size without traditional squats.
Whatever it takes. Yeah, take me to the top. I'm ready for whatever it takes. 'Cause I love it. You're the man, you make all the things. I'll do it. It's all—
So today I'm gonna do something different. I'm not gonna squat like I normally would. Instead, we're gonna do high intensity, high volume, high reps, high everything today. All right, so for leg extensions, we're gonna do a nice slow-paced tempo. We're gonna come up nice and slow, hold the squeeze, control the way down.
Yeah, your leg is super cluttered there.
So for every set, we're going up in weight. This is called progressive overload. We're still trying to hit that same rep range, but at the same time, we're packing on the weight to make these babies grow. Do this with any exercise you do and you'll take your training to the next level.
How's that? Good. You hit my claws.
Plumped. Oh, swole Brina, ladies and gentlemen. Swole Brina. My leg was having a seizure.
I saw on the other side.
That was only set 2. Alright, so next we're gonna do leg press, but we're gonna use bands. We call these the slingshot leg press. Basically, these bands are gonna have tension going through your quads throughout the entire movement. So as you come up, make sure that your butt stays in the seat. You're getting a nice stretch throughout your glute when you're bringing the weight down and you're going up. It's constant, it's a constant movement. You're gonna come up, go back down. There you go, just like that. There is no break. You're doing 20.
Good, there you go.
How many did you get?
All right, we got superset.
Come on.
For what?
Yeah, we're going right back to the leg extensions. You can get 20. Feel the stretch and everything come from right here.
Good. When you come up, Float up. Good.
Back down.
Good.
Nice and controlled.
Good.
Where are you feeling it at? Where are you feeling it? Yes, that's how you get the thickness. That's how you make your yams grow.
Stop! This man hasn't even done one yet, he's gonna try two. Gonna go across the world. Skip!
Yeah, let's skip to the next scene.
How many was that?
It's 12, right?
20. Oh God. Oh my God! My legs are cooked.
The supersets.
Oh, here we go.
So the reason for those leg extensions is that most people have dominant teardrops and VLs where they lack the cuts and definition more proximal to the body. With those leg extensions, we're able to target the rect fem, which assists in your side sweep here. Next, we're doing single leg lunge pulses where this is targeting right at the kneecap up here. This is essentially the same as doing a lunge, which is doing a pulse motion. Try not to lean over so much. You're just pulsing through. 15.
Good.
Next we're gonna superset with leg wedge Squats. I can't think right. So yeah, you're gonna pulse through. You're gonna do 20. If you were to stand on your tippy toes and try to squat, you'll feel all the tension in your quads taking away your glute and your hamstring, as if you were to drive through your heels.
Good, good. Oh my gosh. That's that one.
3 more to go. And then I gotta go to work.
Oh my God, a couple meters.
Oh, my legs are cooked, yo. And to think squats weren't even involved today. Usually I start off with squats, but today I wanted to hit more accessory type.
Road.
All that to go stop at the red light. Ah, here's to the next 12 hours, night shift problems. Thank you guys for joining me on my leg day today. If you like this video, give it a thumbs up. Make sure you guys subscribe and turn on those post notifications so you never miss a workout. I'm gonna go save some lives, so I'll see you in the next one.
Peace.
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