Quad Specialization
Quad specialization is performed 1 other day approx. 3 days separated from your main leg
day. For instance, if you do legs Monday you will perform this routine Thursday or Friday.
Routine 1
1. Leg Extension - 4 x 12 (1 second pause at top)
2.A. Low Cable Back/Forward Pedal - 3 x 10 each leg
2.B. Leg Press (feet high) - 3 x 20
Routine 2 [Advanced]
1.A. Front Squat - 3 x 8
1.B. Leg Extension - 1 x 20, 1 x 25, 1 x 30
1.C. Wall Sits - 3 x 1 Minute
Hamstring Specialization
Hamstring specialization is performed 1 other day approx. 3 days separated from your
main leg day. For instance, if you do legs Monday you will perform this routine Thursday
or Friday.
Routine 1
1. Hamstring Curls - 5 x 20 (1 second pause at top)
Routine 2 [Advanced]
1. Buddy Hamstring Curls - 3 x 8 (slow eccentric as possible)
2. Single Leg Swiss Ball Curls - 4 x 20 each leg
Glute Specialization
Glute specialization is performed 1 other day approx. 3 days separated from your main leg
day. For instance, if you do legs Monday you will perform this routine Thursday or Friday.
Routine 1
1. Sumo Squats - 3 x 20 (tempo pace, don’t lock out at top)
2. Monster Walks - 4 x 10 yards (forward, back, lateral)
Routine 2 [Advanced]
1.A. Monster Walks - 2 x 10 yards (forward, back, lateral)
1.B. Hip Circle Squats - 2 x 10
1.C. Single Leg Glute/Ham Bridge - 2 x 12 each leg
Calf Specialization
Calf specialization is performed every 3rd day in addition to you normal routine.
Routine 1
1. Leg Press Calf Raise (toes straight, toes in, toes out) - 3 x 25 each direction
Routine 2
1. Donkey Calf Raises - 3 x 50
Routine 3
1. Seated Calf Raise - 3 x 20 (1 second pause at top)