any variation of these exercises. my reps, tempo, rest, and exercises change every 2 weeks.
quads:
bb squat
db single leg squat
db single leg squat 1 1/2
rack lockout squats 30%, 60%, 90%
leg press
single leg leg press
feet together hack squats
leg extensions
1 leg leg extensions
alternating stationary lunges
hamstrings:
deads
stiff leg deads
stiff leg deads on 6 inch box
db stiff leg deads on 6 inch box
lying leg curls
single leg lying leg curls
walking lunges
rack pulls of various depth
step ups
i do 12 sets for both quads and hamstrings. like i said, the training cycles always change. i can go really heavy for awhile and then focus on tempo for awhile.
