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)
In this thigh session, we will target hypertrophy on the quadriceps. The ischios will be solicited in the first 2 exercises (hack squat & leg press) but this is not what we will seek to target.
We will begin with the abdominals because they will be very important for the warm up and thus to have a good activation of the adbominale strap during the exercise of hack squat and the leg press.
We will also film you sequences of joint warmings possible to perform before any heavy leg session.
This program can be done minimum every 4 days to be able to recover correctly.
Do not forget the 5 minutes of joint warm-up which will be very important to realize before this session :
1-1 Suspended leg raised : 20 reps