The Jack3d sessions – Quad Heavy Leg Blast

In appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d!

This week’s session is a “medieval” “Quad Heavy leg” workout.

As a reminder, please perform this regime in its entirety to utilize its full effect. Given the high volume intensity I strongly encourage you to add Yok3d to your pre-workout supplement regime as well as Modern throughout this severely taxing training session.

Following a proper warm-up (RED² and Hurdle mobility drills) that properly “activates” the core begin the session.

• Front Squat

(1½ style, go to “rock bottom”, up to parallel and back down before driving to the top)

4 sets x 5 reps @85% with 60-75 seconds rest between sets

• Hi-Box Step Up

(set box such depth is roughly slight above parallel to ¼ Squat whereby the majority of the emphasis is upon quadriceps)

4 sets x 5 reps @85% with 60-75 seconds rest between sets

• Dumbbell Deadlifts

(elevate heels on blocks 2” in height, feet slightly narrower than shoulder-width apart. Dumbbell track directly at heels as you lower to parallel position)

4 sets x 4-5 reps @85% with 60-75 seconds rest between sets

• Good Morning / Squat 3 sets x 5 reps @ 90%
• Sissy Squats 4 set x 25 reps
• Walking Lunges with single leg calf raise with each step 4 set x 120 seconds

DMC™

static range of motion work

Prepared by John Davies

 

Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk