Quad Burners

Quad burners are a difficult exercise for your quadricep muscles and should only be performed by conditioned athletes who are use to the jumping movements.

Quad burners are best performed on a step box, ideally 10 – 14 inches high, commencing the movement with your feet either side of the narrowest part of the step.

place hands on the top of the step box jump up onto the step box - taking care not to hit the box make sure you land with feet firmly on the central part of the step

Smoothly jump up, landing both feet together on the top of the step box, with your legs and back straight.

Jump back off to your starting position; however as you land with both feet flat on the floor, lower yourself down so that the palms of your hands make contact with the top of the step box.

Once your hands make contact with the step box, explode back up to repeat the process again.

Care should be taken as you become tired, as you may find that your feet are hitting the edge of the box, as soon as this happens either rest or lower the height of the step box.

Upon completion of this exercise, aim to immediately walk around for 15 – 30 seconds to get the blood flowing back around your legs, and up to your brain. If you feel light headed / dizzy, then immediately lie on the floor with your legs in the air to aid blood flow back to your head.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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