{"id":140,"date":"2014-12-04T15:05:54","date_gmt":"2014-12-04T15:05:54","guid":{"rendered":"https:\/\/day1performance.com\/insight\/?p=140"},"modified":"2017-02-11T16:10:48","modified_gmt":"2017-02-11T16:10:48","slug":"leg-training-for-strength-and-size","status":"publish","type":"post","link":"https:\/\/day1performance.com\/leg-training-for-strength-and-size\/","title":{"rendered":"Leg Training for Strength and Size"},"content":{"rendered":"<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/oRYASTlWIvA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Here is a basic yet challenging workout for the lower body and abs. \u00a0The front squat -&gt; back squat drop set allows you to use a moderately heavy weight for more reps than you would be able to front squat alone, which will increase the overload on the quad muscles. \u00a0Start conservatively with the weight because your legs may feel a little shaky when first transitioning to the back squat. \u00a0The session finishes with back extensions, lunges, assisted glute-ham raise, calf raises, and ab roll-outs done at a slightly higher rep range.<\/p>\n<p>This would be an appropriate off-season workout for athletes that need to gain leg strength and size (football, rugby, bodybuilding, wrestling).<\/p>\n<p>Enjoy!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here is a basic yet challenging workout for the lower body and abs. \u00a0The front squat -&gt; back squat drop set allows you to use a moderately heavy weight for more reps than you would be able to front squat alone, which will increase the overload on the quad muscles. \u00a0Start conservatively with the weight [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"video","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[27,28],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Leg Training for Strength and Size - Day 1 Performance<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/day1performance.com\/leg-training-for-strength-and-size\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Leg Training for Strength and Size - Day 1 Performance\" \/>\n<meta property=\"og:description\" content=\"Here is a basic yet challenging workout for the lower body and abs. \u00a0The front squat -&gt; 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