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11 weeks out from the New York Pro and today’s focus is bringing up quads.

We kick things off with lateral band warmups to activate the glutes and hamstrings before moving into heavy squat work and lower body movements designed to improve strength, stability, and conditioning during contest prep.

In this leg day session you’ll see:

• Proper squat depth and lockout
• Coaching through sticking points
• How long you should actually rest between sets
• Why rushing your workouts kills performance
• Glute and hamstring activation techniques
• The role of recovery and bodywork
• Training with a partner for accountability

As prep continues, the goal is to improve overall conditioning while bringing up weak points heading into the New York Pro and ultimately the Olympia stage.

Follow along over the next 11 weeks and see what it really takes to compete at the pro level.

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CHAPTERS
0:00 Intro
0:07 Training Without Fancy Equipment
0:15 Old School Training Approach
0:25 Lateral Band Warm Up
0:45 Glute & Hamstring Activation
1:25 Squat Warm Up
1:40 Training With Your Partner
2:30 Recovery & Bodywork Benefits
4:15 Squat Coaching & Form
6:30 Rest Timing Between Sets
7:35 Mindset Before Heavy Sets
8:45 Quad Focused Training
10:00 Individualized Training Methods
13:00 Training for Your Health & Kids
15:10 11 Weeks Out From New York Pro
16:25 Contest Prep Progress
17:25 Importance of Rest & Recovery
20:00 Partner Motivation
20:30 Outro