Live, rolling, recording, good to go, let’s go.
Okay so I’m back at self-made, with Chan and today we’re in legs, but we’re doing
it in a different way, I’m gonna take Chan through some exercises that
target the quads in a great way and Chan’s gonna show me?
I’m gonna show him some glute exercises I don’t think you’ve ever had a glute day? Never in my life Yet his glutes are bloody amazing Squats people, squats and lunges But today I’m really going to take him through it I’m talking the hip thrusts, Frog Pumps, I got bands we’re doing glute activation love it I’m not gonna lie I’m actually excited about
doing it like I said I’ve never done a glutes day and this is not gonna be just
the glutes today obviously I mean we’ll mix it up with quads, but I’m excited to
try these exercises and you know implementing glute exercises with my
routine, make my glutes stronger I make my squats stronger, anything that makes my
squats stronger I’m down for, so… So what we got first? First we are doing a landmine squat, guys
you’ll see me do this on my Instagram in fact I saw a lot of you guys liked it and I saw a lot of you guys imitating the exercise and giving me great feedback
on the stories that you loved it so those of you haven’t seen this exercise
it’s a landmine squat and it teaches great squat form because you have no
choice but to sit back into the squat position so this is a great exercise to
try quad dominant exercise awesome so we’re gonna start with just the bar as
always, we start light, here we go What we’re doing there, we’re keeping the feet
shoulder-width apart we’re gonna do a full squat so by that I mean you’re not
going to parallel you’re going full ass to grass, bottom down squat We done these the other day, so I did try them, actually it was last week I think what is difficult with them is not letting your knees fall
back with you when you’re going into the squat over me anyway that’s what I find
ya know I like the movement because it mimics my regular squat, my regular
squat form you know and so you know as you’re coming down just concentrate on
making sure that your knees don’t buckle in yeah and eliminates that whole thing
of feet, your knees going over your toes although that is actually okay
so guys do your research that is okay depending on the type of squat you’re
doing and depending on your limbs because I say this all the time we’re
not all the same in terms of our body structure the length of our limbs comes into play
where that’s concerned and it’s not always a bad thing
that it was always given as a guide a guideline for for the layman to avoid it
but it’s not a rule you know so one thing to bear in mind about some notes
below just so you guys understand exactly what I’m talking about
but yeah I’m gonna add some weight The next exercise we are going to do is a Bulgarian split
squat, a great single leg exercise which is great if you want to you know correct
any imbalances. It’s also good for the glutes as well. is indeed but yeah we are concentrating on the quads today
so I’m gonna start with no weight just so you can see the movement first
and so I can get the movement, I always like I say to you guys I always like to
do the movement first without any weight just to get myself ready for it you know
before adding any weight okay guys, quick tip for you, if you’re
new to this exercise, don’t be overzealous and try and put any heavy
weight, this exercise is all about control and form and high reps really, so
get a weight you can handle and see it get weight you can handle it and do 10 reps
for you know maybe later on when you’re familiar with the movement you can try
going heavier but for the meantime look stick with a weight that you can handle and just
concentrate on your form, it is a burner what we’re gonna do next we’re going to
do the goblet squat and the goblet squat it’s quite similar to the landmine,
landmine squat but the difference is we’re gonna have our legs as close
together as possible because what we’re going for
if you pan down, is we’re going for the sweep week so down for this muscle here this
muscle right here it gives us the sweep of the quads that’s all gonna go for
we’re gonna keep close and you’re gonna come down and up now this exercise I’m
gonna do with the kettlebell you can do it with a medicine ball or a dumbbell but a
kettlebell fits perfectly into the position, so we’re going to do it with the kettlebells


  1. Question: is it good to focus on one body group per week? I know most do one per day but idk does doing it all week seems smart no?

  2. Great video Sim and Coco, but those vapor max Nike’s encourage really bad imbalances and ankle flexion on flat based lifts! Get your lift shoes on 👍🏼

  3. Tried the landmine squats which I haven’t done in quite some time. And I realize why I may have gotten away from them. When you get up to heavy weight like three plates or more it can be challenging to get the bar off the ground initially to get under it plus it puts a lot of pressure on your wrist to hold the weight up unless you are letting the end of the bar rest on your chest which can also be irritating.Then you also have to be careful when you’re leading the bar back to the ground because it’s heavy. So I found it challenging mechanically at the heavier weights and I actually didn’t feel it as much in my quads the next day as I would normal squats but my wrists were aching.

  4. Definitely gonna give the landmine squats and goblet squats a try! I was liking the form used on those exercises they look great for doing a narrow stance squat without a barbell.


  6. white people like free speech until you say something that is against whites…then it's anti white propaganda

  7. holy shit..im in love..not with u mate..sorry…my god she is beautiful and with that british accent…wow wow wow..post more of her..hopefully alot more…

  8. My feet are wider than they are doing it. If I put my legs as close as they are it hurts my knees.

    Am I jacked up?

    I don't have knee pain if my feet are a little wider than shoulder and a point my toes a little outward. Any thoughts? Thakns!

  9. Panda's range of motion is superb. His glutes are actually touching his calves..well at least his hammies. I can only do that with one hand on something to support. Gotta work on that.

  10. Their forms are purer and crisper than any I've seen on the internet, but she was noticeably hurting on the BSS

  11. Thank you for all your knowledge, you channel is inspirational and VERY informative.
    TeamJustLift all the way from South Africa.

  12. Congratulations panda on the engagement it’s about time you put a ring on that queen. May your new year be blessed and fruitful peace

  13. I'm New to your channel, your wisdom is why I subscribed, this workout is what I needed a quad focus. Thank You for your Time & Efforts

  14. @Simeon Panda You're a young lion, but you have the wisdom of a seasoned veteran. That "Landmine squat" is awesome; I'm adding it to my routine. I think it will help me work past my knee injury since it doesn't require as much weight as a regular squat.

  15. Ladies: Those split squats are 1000x more effective for your ass than any hip thrusts or cable excercises!

    Do split squats with a loaded barbell and go heavy and deep. Best excercise ever for complete leg development, and punishes the glutes!

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