Our lower half is composed of a large group of muscles is undoubtedly one of the most tiring groups to train. The exercise shown above the “Hack Squat” if done properly will exert a lot of force and energy into quads ensuring a full pump and jello-like feeling when leaving the gym. Stay hydrated throughout, take the proper amount of rest you feel you need in between sets depending on your goal and current state.
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✅Primary Muscle: Quads
🔺4 Sets X 15-20 Reps
✅Place your back against the pad of the machine. Place shoulders under the shoulder pads.
✅Place legs on platform, use a shoulder-width stance, toes can be slightly pointed out.
✅Keep your head level. Place your arms on the side handles of the machine.
✅Disengage safety bars. Straighten Legs, and Don’t lock knees!
👉TO BEGIN MOVEMENT:
✅Slightly Bend Knees as you maintain a straight posture with head up.
✅If You Are Just Starting This Continue Down until you reach a 90-degree Angle -> quads should be parallel to the floor then inhale as you perform this part.
✅More Experienced Users - you can go down until what is comfortable for you! I go deeper down because this is what works for me after years of proper training and tempo.
✅As You Come Back Up Raise the sled as you exhale - You should be pushing the floor with the heel of your foot as you slightly straighten legs again and return to starting position.
✅Repeat: 4 Sets X 15-20 Reps
If you willingly vote for thrusters today. #18point5
Reminder: At 3 p.m. PT today, March 22, @thedavecastro will announce three workout options for 18.5 on Facebook Live (CrossFit Games Facebook page). The #CrossFit community then will have the chance to vote on the workouts and select the one we will all have to perform in Week 5 of the CrossFit Games Open.