Yo! Good morning! I'm upstairs in the fitness culture office. Gym shark stuff. Gym shark samples of my new line can't even show that. Hopefully in the next three months I'll be able to tell you more about that. Today's the leg day. We're on the Swole program. Fitness culture app right now. We do have our challenge going on that you guys can sign up for. You can actually get a chance to win a year worth of culture supplements and a year's worth into the fitness culture app. So we're going to be doing like I said Swole program. My whole goal the last really six weeks. Well no even before that. Eight weeks now has been to gain muscle. I probably averaged working out three days a week. So I got back from Mexico weighing like 207. Maybe even like 205 at my lightest. Which for me I haven't been that light since I was in high school. So I was like you know what? I'm not going to worry about being super shredded or you know I'm going to worry about getting into the gym eating enough calories and working out. We're going to go down. We're going to hit a leg workout with the vanilla gorilla. He's down there right now. We actually have a have a little race to 225. Alright so Jack and I we're going to see if we can get to 225 faster. So I am one 19 really. I got this. Oh yeah sorry not one 19. 219. I got this pack on. So I'm probably like two to 18 and a half. Let's be honest. So I got six pounds let's say. I got I got six to seven pounds. No you're good. Oh no you're going to take two pounds off. You think? Oh for everything. Okay. So I'm saying I'm 218. You're 238. You're 238. We'll say 237. Because you're 238. So you're 237. So I got a 12 pounds. Oh yeah. I got a gain six. Alright. So the warm up. Basically we got some leg lifts, band pole throughs, glute bridge. We're not going to show that. We're going to jump straight into the actual workouts today which is front squats which is nice because actually these these all these are actually going to come into use here. These shoes but we got a barbell front squat working off a 1-watt max. We got leg press. We're super setting out with a standing calf raise. Then we got a closed stance squat on the swift machine. One of my favorites again. Start talking about how we can kind of target areas. Super set with a seated calf raise. And then we got some dumbbell walking lunges. We might throw some other things in there. We're actually going to warm up the central nervous system also with a little snatch. Figured I got the always on might as well do a little snatch. Why not? Alright guys. So our first exercise today, the front squat. We got 12, 10, 8, 6. Now the reason we like the front squat. We also have a back squat in our swole program. But with the reason we're like focusing on the front squat, gives you really proper mechanics. Teachers had to keep your upright and your torso upright. So a little bit more quad dominant just because we are so upright. Also really going to work on core strength. It's almost like doing a heavy plank as we're doing our front squats. It's going to lead into actually transitioning into helping out with our back squat when we eventually max out because again teaching us proper movement. Mechanics and as well strengthening that core. And again a lot of that quad a lot more quad dominant. So first set of 12 on the way. Alright so a little gym hack here. You have some lifting straps. You can wrap them around the bar. And basically what this will allow you to do is be in that proper front rack position. But if you lack the mobility, you won't be stretching you as far. So wrap it around the wrist. We're just going to come up into that front rack position here. So first set on this. We're going to go a little bit closer than a neutral stance. And it's going to be targeting all these quad muscles. The further down we get, the more posterior chain we get more glute. Alright so for this next set, since we've been doing a lot close stance, I'm going to go a little bit wider. So I'll get it inside of this quad closer our stance. More that sweep we're getting. So we're going to go a little bit wider. Really try to get the inner part of it. These two look like they're from the same family tree right now. Shave heads, tattoos, both stronger shit. So we got close stance, mismachine squat right now. This is just a quad dominant day. Later on in the week, we'll we have our hamstring day, but quads calves. So third exercise here, superset, close stance on the smith machine. We're just focusing right now on that outer sweep and then follow it up with seated calf raise. So a little bit higher reps here. We really concentrate slow and controlled. We're going as to grass on this. You're going to get a great stretch all the way down the quad there. If you don't have a smith machine, you can always do these, you know, with a dumbbell actually put a bosew ball behind your back on a wall into them. I used to do those when I didn't have a smith machine, you can do those. But again, I'm leaning back slightly feet are close together. My knees are actually going to track over my toes all the way down. Oh, that stretch feels good and then slow and controlled up. It's a time under tension with this one straight into our seated calf raise here. All right, here we got our last set of the day. It's a tricep. We got walking lunges with dumbbells or kettlebells, sissy squats, and a leg extension. So hammering away on those quads today. We got 12 reps each leg. After our walking lunges, we got a little sissy squat here. So this one's going to be a dramatic knee drive over the toe. We have a six inch soft platform here. If you can't do that, you can do something where you hold on to a rack to something that's stationary. Biggest thing here, try not to just slam into the pad. So as we go down, knees, knees, knees, come up. Trying to keep that upper torso almost upright. Again, I don't want to be here and then back up. A good rep is here straight up. Third and final exercise here. One and one quarter rep on the leg extension. So a lot of volume today. Time under tension, finishing that off. Just forcing so much blood in here. There's a reason why we have these last. We're going to be coming up to the top, control it, quarter down all the way up, all the way down, up, quarter, back down. And we're doing 10 of those. Everything slow and controlled. As you can see at the top, I force my toes out there, there, quarter, control. Actually we don't need to be rolled out in the wheelchair today. Definitely one of more punishing Laig workouts. Quad workout. So keep saying, Laig, it was just a quad day. We'll have the hamstring day later on this week, but doing it this way really allows us to attack the quads. Again, if you guys are interested, if you want to get back on to a program, start seeing the biggest thing. You know, I know with fitness culture stuff, we have lots of programs. We have at home with no equipment, we have in the garage limited equipment, we have six in the gym program, so whatever your goals are, we have the knowledge, we have the people behind it, myself, Jake, people that we've done this for long enough. If you want to get it on a program, see progress in a way that you come into the gym, you know what your training, progressive overload, every eight, 12 weeks, we're changing up the split, you know, whether it's a back squat progression, a front squat progression, a bench press progression, we're going to get you stronger. But yeah, we have that going on right now. If you guys are looking for something new, kind of switch up that training program, check that out, that'll be in the description. That's a good quad day. I'm going to go do my mobility, I appreciate you guys, catch you next time.