Workout of the Week: Quad Killer
Challenging workout that builds muscular endurance in the legs and core. Emphasis is placed on building resilience through physical exertion.
Quad Killer
5 sets:
25 front lunges
25 air squats
25 jumping lunges
25 jump squats
Perform the Ab Stacker between sets.
(Ab Stacker: 25 supine sit-ups, 25 legs bent sit-ups, 25 crunches, and 25 leg raises)
60-80% perceived exertion based on your established proficiency with a given movement.
Rest as needed throughout this circuit. Take mini breaks between reps rather than long breaks randomly.
Reminder for perceived exertion guidelines:
For six months following shoulder surgery earlier this year, I performed some variation of squats or lunges every day. This specific and consistent effort led to my legs being in the best shape they’ve ever been.
Squats are one of the most functional compound movements one can do.
In all the different workouts I’ve done, including getting close to setting a Guinness World Record for most air squats in a minute, there hasn’t been one that has caused my legs to be as sore as the one I did a few days ago.
I’m sharing that workout with you now.
Quad Killer Set:
You only need to watch the first thirty seconds of the above video to see demonstrations of the first four movements. Watch the rest if you want to see me go through one set while trying to hide the pain.
One unmodified set of the Quad Killer, by itself, is a great, quick workout. Five sets over time will absolutely annihilate your quads.
The December Daily Fitness Challenge involves the option of doing the Ab Stacker.
Ab Stacker Set:
One set of the Ab Stacker, like the Quad Killer, can be a good way to earn the day. In the case of this workout, it is intended to provide a “break” from the beneficial abuse you will be performing on your legs.
Unmodified execution of this workout provides 500 reps focused on the legs and 500 on the core.
Even though the overall rep counts are the same, hit the legs harder than the core.
Produce enough effort when doing the squats and lunges that it’s hard to maintain nasal breathing.
Dial back the perceived exertion when completing the Ab Stacker. Go slow enough to allow for continued nasal breathing. Use this time as a way to distract your brain from focusing on fatigue in your legs to encourage recovery. You may find that a challenging series of core exercises feels like rest.
Modifications can include:
Fewer reps per movement
Breaking up the movements into smaller sets such as 5 sets of 5 reps for each of the movements per set.
Removing the plyometric/jumping movements
Using a chair or fixed object for support during any/all movements.
As always, finding your unique way to accomplish this challenge is the intent.
Cause discomfort but also modify as needed to encourage success.
Keep moving at your own pace.
One rep at a time.
Mindsets Influence Mental States
Like many of my intentional stress workouts, this circuit made me feel like I could tap out well before being halfway done.
Wanting to quit just a mental state.
Resistance trying to impart its limiting perspective on the mind.
Inner demons attempting to suppress productive focus.
Resilient mental states are possible for anyone in any circumstance.
Developed strategies and prior experience encourage resilience.
The mind is our strongest muscle when we allow it to be.
The body works for the brain.
Urges are often misleading.
Don’t let your emotional brain drive your decisions. Keep that prefrontal cortex activated.
You can do hard things.
You can overcome adversity.
Cause discomfort on purpose and find ways to work through it.
Train resilience with physical exertion.