This Leg Day Circuit Will Crush Your Quads

01:49 - 09 August 2024

This circuit from <a href="https://www.instagram.com/marcusfilly/" id="58177e2b-2c87-37a9-a5b9-7d4cef93adac"> Marcus Filly </a> , CrossFit Games alum and Revival Strength head coach, will absolutely destroy your quads.

This leg day crusher combines a little bit of everything, he says. Double leg, single-leg, isometric, quad focused, and grunt work.

Awesomely enough, for everything the routine has going on, its simple to execute: Perform 5 rounds of the following four exercises, resting for 30 seconds between exercises and 2 minutes between rounds. If that's too much for you, you can start with fewer rounds or take bigger breaks between rounds.

1. Dumbbell Heel-Elevated Narrow-Stance Squat

8 to 10 reps

Place your heels on a single weight plate, just a few inches apart from each other, holding a pair of dumbbells. Bend at the knees and push your butt back, lowering into a squat. Aim to lower until your thighs are parallel with the ground or you feel your lower back starting to round, which ever comes first. Slow your descent to match the 2 second tempo.

2. Dual Kettlebell Rack Wall Sit

Hold for 30 to 40 seconds

Hold the kettlebells in a front rack position . Keep your shoulder blades squeezed and your lats tight, and work work to keep your wrists directly below your elbows.

3. Skater Squat

6 to 8 reps per leg

Shoot your hips back and then down with each rep, keeping them as level as possible and not dumping into your standing leg. Extending a light weight in front of you (it doesnt have to be a kettlebell) will help you counterbalance and not fall over.

4. Reverse Sled Drag

30 meters

Filly is all over the main cues here: Keep your core firm, lats engaged, and shoulders pinned back. Choose a heavy load that demands you take your time with each step.