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Bad-Ass Workout of the Week: Glute, Quad Crusher

We assess this hardcore reader-submitted workout. Can you handle it?

Dan Trink, CSCS
Bad-Ass Workout of the Week: Glute, Quad Crusher

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Sometimes, our fans can teach us a thing or two, which is why Muscle & Fitness will be showcasing a Bad-Ass Workout of the Week, submitted by one of our highly knowledgeable readers. Then our training experts will explain why they're so bad-ass, how how to make them badder; and what training style they work for.    

This week, Dan Trink, Director of Training at Peak Performance in NYC, tips his cap to this routine from our Facebook fan Lynette. Let us know what you think, and show off your own workout at badassworkout@muscleandfitness.com. If we think it's worthy, we'll post it on the Muscle & Fitness website.

THIS WEEK'S OFFICIAL BAD-ASS WORKOUT - THE GLUTE, QUAD CRUSHER

1. Leg Extensions: 2 warm up sets - 15 reps; 4 x 12-15 working sets

2. Seated Leg Press: 1 warm up - 15 reps; 4 x 15 working sets

3. Super Set: 3 sets

Hack Squat 12 reps (increasing weight each set)

Walking Lunges (14/12/last set 30 reps just body weight)

4. Superset: 3 sets

Sideways One Leg Press: 15 reps per leg
Single Leg Press: 12 reps (foot high on platform to hit glutes)

5. Leg Press 3 x 15

6. Superset:

Glute Cable Kickbacks 3 x 12
Sumo Squats with heavy dumbbell 3 x 10 reps per side

7. Superset:

Smith Squats 3 x 12
Box Jumps (well jumps on a bench) 3 x 10

8. FST-7 Burnout for Quads: Leg Extensions (again)
    7 sets x 12- 15 reps (30 sec. rest between sets)

See what our expert had to say about this workout

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