CGX: Iron Pro Program Day 8: Quad Day!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This was a tough quad focused lower body workout! My quads were feeling weak by the end. When we return to the one minute recoveries at the end of the workout my quads were thanking Caroline. The challenge to lifting heavy for some of these exercises is getting the dumbbells to my shoulders. I do own a squat rack but since I never use it, getting it ready to be used is more trouble than I really want to mess with. I think, as the program progresses and I want to lift heavier, I will start using my weighted vests for some of the exercises. The recoveries are generally long enough to put it on and take it off as needed.

This workout is done interval style. The work interval and recovery times vary and are noted below in the breakdown. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar along the bottom of the screen, counting down the workout time as a percentage.

Day 8 is 42:19 minutes (this time does not include the optional 7:23 minute warm up or 3:39 minute intro, also optional) with a 2:05 minute stretch. Equipment: dumbbells, chair/bench, heel wedges and a fitness mat. Caroline is also using one 10kg/22 pound dumbbell, a bench or chair (something for hip thrusts) and a glute/booty band for the warm up. For the actual workout Caroline is using 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Heel elevated high squat for 45 seconds (both heels are elevated on heel wedges, hold DBs at shoulders) (30# DBs)
2. 60 second rest
3. Repeat #1 & 2 three more times (32.5# DBs)
4. Quad biased Bulgarian lunge for 45 seconds (stationary lunge, back leg is elevated on bench behind you, heel of front foot is elevated on heel wedge, legs are closer together than normal so that knee travels past toes at bottom of lunge, hold one DB at same side shoulder as front/working leg) (one 22.5# DB)
5. 60 second rest
6. Repeat #4 & 5 on other leg
7. Repeat #4-6 two more times
8. Pause in hold goblet squat for 60 seconds (hold one DB in both hands at chest, lower to bottom of squat and pause briefly) (one 35# DB)
9. 45 second rest
10. Repeat #8 & 9 two more times
11. Pause in hole staggered squat for 60 seconds (single leg squat, back/non-working leg is in kickstand, heel of front/working leg is elevated on heel wedge, lower to bottom of squat and pause briefly, hold one DB at same side as working leg) (one 30# DB)
12. 45 second rest
13. Repeat #11 & 12 on other leg
14. Repeat #11-13 two more times (one 25# DB)
15. Heel elevated front load squat for 45 seconds (both heels are elevated on wedges, hold one DB on both hands at chest) (one 35# DB)
16. 60 second rest
17. Repeat #15 & 16 two more times

30 second rest

Finisher:

1. 3/4 rep heel elevated squat for 30 seconds (body weight, heels elevated on heel wedges, lower to bottom of squat but only raise 3/4 of the way so there is constant tension in the leg muscles)
2. (no rest)  Full range heel elevated squat for 30 seconds