• Joshua McDool

Home Training: Quad Destruction

This is a very effective 'giant set' that you can perform with minimal to no equipment at all, I have also attached video demonstrations of each exercise from the SP exercise library.



Split Squat


Take a split stance with one foot forwards. Initiate by taking your back knee down, just above the ground. Focus on pushing up through the front foot.


Tip: You can increase difficulty by slowing the tempo down, or holding onto extra weight.



Goblet Squat


Stand with your feet at about shoulder width. Sit back slightly with your hips and allow your knees to bend. It is important that your full foot remains in contact with the floor, so that you can focus on pushing up through your heels.


This can also be performed without any additional weight.


Tip: If you really want to 'pump up the jam', include a pause at the bottom of your squat - how long? You decide.



Wall Sit


Find a wall, sit back and enjoy what feels like boiling kettle water being poured on your thighs.


Time yourself and see what you're made of.


Tip: Close your eyes and sing along to your favourite song. How far can you get through before collapsing?



Pulse Squat


Now that the fire has been lit, we're going to throw the remaining gasoline on it and pump the quads to high hell.


Stay in the bottom half of the squat.


Tip: Aim to keep your torso up and 'proud'. By this point, your may be chest facing the ground, butt in the air looking like a dog taking a poop.



How To Put It All Together...


Split Squat x 10 each leg
Goblet Squat x 10-20 reps
Wall Sit x as long as possible... and then 10 seconds more.
Pulse Squat x 20-30 reps

  • Start with at least 2 rounds, as the first round can be used to 'feel out' each exercise.


  • There should be no longer than 10 seconds between each exercise, or the time it takes to transition.


  • Rest as long as needed between rounds. To keep focussed its usually best to set yourself a time limit to avoid distractions or wimping out.



I have given very brief instructions of each exercise. Without coaching you personally, it is impossible for me to assess your current individual capabilities or to advise on any injuries you may have. If you have any questions at all regarding the above, please do not hesitate to ask and I will do my best to answer!


Have fun!

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