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Quad-Dominant Lower Day

Your quads, glutes, and lower back are fully recovered while upper body needs rest. This squat-focused session prioritizes quad development with unilateral work for balance and stability.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Hip Circle

1 set × 10 reps

2

Cat-Cow Stretch

1 set × 10 reps

3

Glute Bridge

1 set × 10 reps

4

Squat

1 set × 10 reps

5

Lunge (Walking)

1 set × 10 reps

Main Workout

1

Squat - Barbell

1 set × 4×6 reps

1

Split Squat (Bulgarian)

1 set × 4×8 reps

Superset

3 circuits
1

Lunge - Dumbbell

1 set × 10 reps

2

Glute Bridge

1 set × 15 reps

Superset

3 circuits
1

Calf Raise

1 set × 15 reps

2

Dead Bug

1 set × 12 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Figure Four Stretch (Supine)

1 set × 30s

3

Hip Flexor Stretch (Kneeling)

1 set × 30s

4

Child's Pose

1 set × 30s

5

Cat-Cow Stretch

1 set × 30s