The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)
During this session, we will focus on quadriceps hypertrophy.
Secondly, we will work on balance, as well as the hip flexors that will allow us to improve for compound exercises for all squat and press movements. The flexors also play a very important role in our body (for more details see specific video).
Combined with this second part, we will do a muscle boost for hamstrings.
This program can be done at least every 4 days to be able to recover properly.
Do not forget the 5 minutes of joint warm-up that will be very important to do before this session :
1- Unilateral leg extension (warm-up) :
- 3 sets x 15-20 reps : enchain sets without break time