Johanna Dejager advice
Workouts for Developing Tight Quads (and hamstrings).
| WorkOut #1 | # of Sets | # of Reps |
| Squats | 4-6 sets | 6-8 reps |
| Leg Extensions | 3-4 sets | 8-10 reps |
| Lying Leg Curls | 4-5 sets | 8-10 reps |
| Lunges | 3 sets | 12-15 reps |
| WorkOut #2 | # of Sets | # of Reps |
| Squats | 6 sets | 10-6* reps |
| Angled Leg Presses | 4 sets | 10-6* reps |
| Leg Extensions | 4-5 sets | 8-10 reps |
| Lying Leg Curls | 5-6 sets | 8-10 reps |
| WorkOut #3 | # of Sets | # of Reps |
| Leg Extensions | 5 sets | 10 reps |
| Lying Leg Curls | 5 sets | 10 reps |
| Hack Squats | 5 sets | 10 reps |