(Quad-Focused Day) 1. Warm-Up (10–12 minutes) Use resistance bands + bodyweight to activate muscles and protect joints. Band Activation (2–3 rounds): * Banded lateral walks – 15 steps each direction * Banded glute bridges – 20 reps * Banded leg extensions (anchor band behind knee) – 15 reps each leg * Banded bodyweight squats – 15 reps Dynamic Mobility: * Leg swings (front/back + side/side) – 10 each * Walking lunges (bodyweight) – 10 each leg Main Workout Perform all exercises for 4 sets of 20 reps�Rest: 60–90 seconds between sets A. Heel-Elevated Squats * Elevate heels on plates or wedges * Keep torso upright to emphasize quads * Control the descent (3 seconds down) Focus: deep quad stretch and constant tension B. Leg Extensions (Machine) * Pause for 1 second at the top * Slow eccentric (lowering phase) Focus: full contraction and isolation of quads C. Pendulum Squats (Machine) * Keep lower back pressed into pad * Don’t lock out fully—maintain tension Focus: heavy quad loading with support for stability Intensity Tips * By reps 15–20, you should be near failure * If 20 reps is too easy, increase load slightly * If you can’t reach 20, use rest-pause (quick 3–5 sec break, then continue) Cooldown (5–10 minutes) Static Stretching: * Standing quad stretch – 30 sec each leg * Kneeling hip flexor stretch – 30 sec each side * Seated hamstring stretch – 30 sec each * Calf stretch (against wall) – 30 sec each Focus on slow breathing to bring heart rate down. Burnout * Leg Press – 3×15–20 * Sissy Squat – 2×15 #bodybuilding #legday #squats #pendulum #physique