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Set up the bar for front squats with a weight that you can do 12 reps. Perform a warm-up set of eight reps. Lower yourself for 3 seconds then push off the floor as fast as you can. Now, set up your prowler-style sled with a weight that you can pull backwards (on your toes) for 60 yards.
Once you hit start on your timer, begin your set of front squats using a full range of motion. After the last squat, immediately grab the straps or handles connected to the sled and lean backward. Staying on your toes, pull the sled backwards for about 30 yards. Then turn around and bring it back to the start position. This is one round. See how many rounds you can complete of these two moves in 15-minutes.
Use a full range of motion on the front squats.
If you don’t have a sled to haul the weights, get creative. I once had a trainee walk backyards while I pulled on the yoga belt he was wearing.
If you struggle with range of motion in the squat, elevate your heels. Just be mindful that this will emphasize the quadriceps even more.
I suggest you rest about 30 seconds between rounds. Just remember you’re going for as many rounds as possible in the 15-minute time frame.
Front squats will put more emphasis on the quads than back squats, but remember it is not just a lower body exercise. Squatting works your entire body including your lower back and core. Adding some intense high repetition metabolic work like the backward sled drag to really reach that lactate threshold will create a burning sensation you probably haven’t felt in your quads in a long time, if ever.