'BUILD MONSTER QUADS | WEEK IN THE SWOLE PROGRAM DAY 1'

06:36 May 22, 2021 1 1

'Welcome to the first episode of a Week In The Fitness Culture Swole Program! Day 1 is all about building monster quads and working the lower body.   Download the full Week In The Swole Program to follow along! FREE SWOLE WEEK DOWNLOAD → http://bit.ly/2Dbpfvi SIGN UP FOR THE SWOLE PROGRAM → http://bit.ly/2DatAPn  Below you\'ll find our full written workout for you to follow along with at your convenience. Stay tuned throughout the week for each new workout, tips on how to perform them properly, and for all the fun we have in store for you!  FULL WORKOUT:  Warm up 2 x - 30 sec L – sit  (1:03) 2 x 10 each - Cossack Squats (1:10) 2 x 10- Groin Sliders (1:18) 2 x 20 – Glute Bridges (1:32) 2 x 5 each – Explosive Lunge Jumps (1:40)  1. Front Squat 30X0 Tempo (2:39) 12/10/8/6 55/60/65/70 2:30 rest  2a. Leg Press  30X0 tempo (3:13) 12/10/8/6 2b. Standing Calf Raise 4x12 (3:29) Rest 90 sec  3a. Close Stance Smith machine squats (3:59) 3x12 3b. Seated Calf Raise (4:12)  3x12 Rest 90 sec  4a. DB Walking Lunge (4:50) 3x12 each  4b. Sissy Squat (4:59) 3x15 4c. Leg Extensions (5:10) 3x15 Rest 90 sec  Core Routine (5:19) 1a. Med Ball Side Toss 3x10 each (5:54) 1b.  Side Plank Elbow Touch 3x10 each (5:58) 1c. Leg Lifts 3x20  (6:03)  For your convenience, we\'ve also created a pdf of the full week of workouts that you can download here:  FREE SWOLE WEEK DOWNLOAD → http://bit.ly/2Dbpfvi  If you enjoyed this video please feel free to leave a like or comment, and share with your friends! Subscribe for more!  FITNESS CULTURE TRAINING → http://bit.ly/2MosUqF FOLLOW US → https://www.instagram.com/fitnessculturetraining https://www.instagram.com/jacobhutton1/ https://www.instagram.com/stevecook/' 

Tags: fitness culture , athlete , power , Steve Cook , jacob hutton , swole , fitness programming , bodybuilding workouts , bodybuilding training , swole program , week in the swole program , swole training program

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