Quads Workout

Leg Extensions (really squeeze at the top): 3 sets of 12--machine

Leg Press: 3 sets of 12--machine

Bulgarian Split Squat (foot on bench): 3 sets of 12-- demo

Modified Hack Squat (stand w/heels on 25 lb. plate weight): 3 sets of 12--demo



Burnout Move: Do as many of an "easy" move as you can at the end of a workout.

Example:
    
Quad Shuffle: This is like a defensive slide in basketball. Wide stance, bend knees, lowering backside until parallel to the ground. Slide 8 steps to the right and return 8 steps to the left. Try to repeat 3x. Band at shins is not necessary, but makes it harder. demo