QUADZILLA: The Ultimate Lower Body Trainer
THE ULTIMATE LOWER BODY TRAINER!
PROGRAM GOALS:
- Bulletproof the knees and ankles
- Build wheels of steel
- Master single-leg pistol squats
PROGRAM DESCRIPTION:
THE ULTIMATE LOWER BODY TRAINER! Go from ground-zero to super-hero with these 10 legendary and progressive at-home leg day follow-along workouts to build the quads, hamstrings, glutes and calves. You’ll also unlock advanced strength skills like single-leg or pistol squats! Each routine lasts 20 minutes and they’re ordered by level of difficulty (GG2 being the easiest and GG29 being the hardest). Do each routine at least 3-6 times (and up to 12 times) before moving on to the next one in the exact order listed. Do at least 1 session per week and up to 2 sessions per week with at least 48-72 hours between sessions.
CONTENT LINEUP:
GG2- SUPREME SINGLE-LEG BALANCE
GG5- NEW KNEES
GG8- SINGLE-LEG STACKS
GG11- THERMOGENIC TEMPO TRAINING
GG14- ULTIMATE STEPUPS 1.0
GG17- ULTIMATE STEPUPS 2.0
GG20- ULTIMATE LUNGES 1.0
GG23- ULTIMATE LUNGES 2.0
GG26- ULTIMATE PISTOLS 1.0
GG29- ULTIMATE PISTOLS 2.0
BONUSES:
- Program Overview Podcast
- X55 Ultimate Plyos Workout
- BOOST YOUR REPS/HOLDS 12-Week Specialization Programs
RECOMMENDED EQUIPMENT:
- Slant Boards: https://squatwedges.com?sca_ref=2598937.o1P3DTOg4y
- Adjustable Aerobics Step with Risers (https://amzn.to/3CoIfDa) OR Adjustable Plyo Box (https://amzn.to/3JcN5Y2)
- Dumbbells (Adjustable: https://amzn.to/43TBepC OR Rubber Hex: https://amzn.to/460pjbq)
- Resistance Bands (https://rbt.isrefer.com/go/ecp/TheDailyBJ/)
- Fitness Sliders (SKLZ Sliders: https://amzn.to/43Wfolj)
- TRX Suspension Trainer: https://amzn.to/3MEdAHw
- Lebert Equalizers: https://lebertfitness.com/?ref=Vx_BMFqXYpCLHw
- Peanut Massage Ball: https://amzn.to/460pZxu
- Foam Roller: https://amzn.to/3oZuGqD
FAQ:
How can I combine this with other workouts?
Beginners should make this their workout of the day. Advanced trainees can follow this workout with another 20-minute full-body, upper body or core workout on the same day. No matter what training schedule you go with, keep at least 48 hours between high-intensity workouts to stay ahead of the recovery curve. Please be sure to do mostly daily walking and recovery work for best results.
Do I need all of the equipment listed?
To do the entire program in full, yes. But some of the routines use very little equipment or are mostly bodyweight too.
Why do I need to do these as ordered?
This program is engineered with precision to lay the proper fitness foundation for both short and long-term success. This means maximum results with minimum injury risk. But after you complete this plan, you can return to and repeat all of these timeless routines indefinitely in any order you like and still continue to reap benefits.
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55.5 MBQUADZILLA Podcast mp3
55.5 MB
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2.22 MB2023 GG2 PDF
2.22 MB
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2.96 MB2023 GG5 PDF
2.96 MB
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2.76 MB2023 GG8 PDF
2.76 MB
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3 MB2023 GG11 PDF
3 MB
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2.58 MB2023 GG14 PDF
2.58 MB
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2.55 MB2023 GG17 PDF
2.55 MB
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2.65 MB2023 GG20 PDF
2.65 MB
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2.98 MB2023 GG23 PDF
2.98 MB
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2.96 MB2023 GG26 PDF
2.96 MB
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2.95 MB2023 GG29 PDF
2.95 MB
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1.37 MB2023 X55 PDF
1.37 MB
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178 KBBoost Your Reps PDF
178 KB
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176 KBBoost Your Holds PDF
176 KB
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ANKLE MOBILITY FLOW (10 Minutes)
I created this 10-minute mobility flow to alleviate foot, ankle, shin & knee pain, stretch the calf & shin muscles of the lower leg and improve walking, running, squatting, lunging & jumping performance. The main focus will be on improving plantarflexion and dorsiflexion. Plantarflexion occurs wh...
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KNEE MOBILITY FLOW (10 Minutes)
I battled debilitating knee pain in my youth that resulted in 4 knee surgeries (2 on each knee) by the time I was 22. At the time, my surgeon told me I had the cartilage damage of a senior citizen and that activities like squatting, running & jumping were behind me. But I refused to accept the di...
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STEPUPS FLOW 1
This is a mostly daily stepups follow-along flow you can do during Week 1 of the program.
I created this high-box/step flow to fully mobilize the entire hip complex, alleviate back & hip pain, plus prep the body for stepups, lunges & all single-leg training. It’s also one of my go-to pre-walk/r...
