8 Min Squats- Hungarian Oak

8 Minutes Squats-Full Depth…
Final Day of 8 Week Hungarian Oak Leg Blast
• One set of squats
• Two sets of leg extensions
• Three sets of leg curls
Exercise 1) Full back squat: for this first movement do two warm-up sets. Fully warm up knees, ankles, adductors, abductors, hamstrings. Squat in a non-stop fashion until time is completed. Keep the lift smooth and controlled but the lifting portion is to be performed explosively, at least as fast as the fatigue level will allow

Week 1
Session 1.1: (Monday) 1 x 2 minutes
Session 1.2: (Thursday) 1 x 2:20
Week 2
Session 2.1: (Monday) 1 x 2:40
Session 2.2: (Thursday) 1 x 3 minutes
Week 3
Session 3.1: (Monday) 1 x 3:20
Session 3.2: (Thursday) 1 x 3:40
Week 4
Session 4.1: (Monday) 1 x 4 minutes
Session 4.2: (Thursday) 1 x 4:20
Week 5
Session 5.1: (Monday) 1 x 4:40
Session 5.2: (Thursday) 1 x 5 minutes
Week 6
Session 6.1: (Monday) 1 x 5:30
Session 6.2: (Thursday) 1 x 6 minutes
Week 7
Session 7.1: (Monday) 1 x 6:30
Session 7.2: (Thursday) 1 x 7 minutes
Week 8
Session 8.1: (Monday) 1 x 7:30
Session 8.2: (Thursday) 1 x 8 minutes
Exercise 2) Leg extensions: perform 2 sets of 30 reps; 10 reps with the legs turned inward, 10 reps with the legs straight, and 10 reps with the legs turned outward. Each rep ”squeezed” at the peak contraction point and held for a second or so.
2 sets x 30 reps
Exercise 3) Leg curls (lying): Three sets performed in extended fashion. Perform 6-8 reps with the maximal weight possible for that number of reps. Pause for 10-12 seconds and then continue to failure.
3 x 6-8 (with a 10-12 second pause, and then continuing to failure)

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