A Knight’s Defiance (Quad Focused Leg Day)
Every two movements are supersetted.
Complete each pair as a superset, then rest as shown before the next pair.
Barbell Step Up
4 sets × 20 steps
No rest
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Lateral Band Walk
4 sets × 20 steps
Rest: 90s
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Weighted Jump Squat
4 sets × 10 reps
No rest
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Lateral Band Walk
4 sets × 20 steps
Rest: 90s
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Barbell Hack Squats
4 sets × 10 reps
No rest
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Lateral Band Walk
4 sets × 20 steps
Rest: 90s
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Bulgarian Split Squats
4 sets × 10 reps
No rest
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Wall Sits
4 sets × 30 sec
Rest: 90s
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Jefferson Squats w/ Bands
4 sets × 10 reps
No rest
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Wall Sits
4 sets × 30 sec
Rest: 90s
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Double Kettlebell Front Squat
4 sets × 15 reps
No rest
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Wall Sits
4 sets × 30 sec
Rest: 90s
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Battle of the Hamstring – Workout #1
Perform on a separate leg day (at least 2 days apart from quad day)
Romanian Deadlifts
4 sets × 12 reps (80% intensity)
Rest: 45s
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One Legged Eccentric Leg Curl
4 sets × 5 reps each leg (80% intensity)
Rest: 60s
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Dumbbell Lunge
4 sets × 12 reps (80% intensity)
Rest: 60s
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Ball Leg Curls
4 sets × 20 reps
Rest: 30s
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