Day 43:Legs (Quads Emphasis)

We’re beginning the second-to-last week of my 8-Week Fat-loss Figure Trainer, which means it’s back to legs. As you know, today we’re going to emphasize quads. First up is Smith Machine back squats. For this move I want you to lower down to the bench with control. As you reach the bench, you can allow your butt to graze the pad, but do not land heavily on the bench or box. Not only does this take emphasis off your quads as you readjust, but it also jolts your spine. Keep the movement smooth throughout the entire set.

With stationary split lunges, I want you to emphasize a full stretch while keeping your rhythm throughout these sets—remember you won’t rest between sets, completing all sets and reps without a pause. You can increase the intensity of this move by holding dumbbells or weight plates. If the weights begin to cause you to lose the “smoothness” of your reps, then just set them down and complete your set. No need for rest-pause with this movement.

When you’re performing hack squats, I want you to make sure that you keep your heels in contact with the pad throughout the entire set. For these “locked chain” movements, where you can’t move at the top or the bottom, but only in the middle, it is ESSENTIAL that you maintain good form throughout. Squirming and twisting not only reduces the tension on your target muscles, but it also increases your risk of injury.

Today, you’ll finish off your quads work with leg presses and leg extensions. I really want you to emphasize the stretch and contraction in your quads with both of these moves. That’s what drives in the detail and separation that you’re craving. For leg presses, you don’t need to go deep—that only recruits more glutes. Keep all the action in your quads. With extensions, you can use a technique I like to call “forced contractions.” For this, you squeeze your quads for an extra second or so at the top of the movement. It also helps you learn how to control individual muscles, which I’ll discuss in more detail next week.

Today’s abs moves are twisting floor crunches and wheel roll outs. You can substitute Russian twists (using a medicine ball or weight) for twisting floor crunches, or you can add them in if you need more obliques work. Wheel roll outs are one of the best moves for working your rectus abdominis (six-pack muscle) from both directions at the same time. For this move, don’t allow your torso to sag—keep as much action as possible in your core. These moves are also beneficial for helping you feel how your individual abs muscles are moving so that you can control them while you’re posing.

And, as always, get in your steady-state cardio!

DAY 43—Legs (Quads Emphasis) Workout

Exercise / Demo	Sets & Reps
Smith Machine back squats	4 SETS / 15 REPS
Stationary split lunges	4 SETS / 15 REPS
Hack squats	4 SETS / 20 REPS
Wide leg presses	4 SETS / 20 REPS
Leg extensions	4 SETS / 15 REPS
Twisting floor crunches	3 SETS / 15 REPS
Wheel roll outs	3 SETS / 15 REPS
Cardio	20 MINUTES

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