reckonerQuads
24 movements Reckoner can prescribe for the quads, across barbell, dumbbells, machines and cables and bodyweight. Every one carries the cue the watch shows you mid set.
One of the 24 has a full page so far. The rest carry the library's own cue while they are written up.
Barbell back squat
Brace the belly, knees track the toes.
Barbell
Barbell Front Squat
Elbows high, keep the chest tall.
Barbell
Bear Crawl
Hips low, back flat, knees off the floor.
Bodyweight
Bodyweight Reverse Lunge
Step back, drop the back knee down.
Bodyweight
Bodyweight Squat
Sit back, keep the heels down.
Bodyweight
Box Squat
Sit back to touch, stay tight on the box.
Barbell
Dumbbell Reverse Lunge
Step back, drop the back knee down.
Dumbbells
Dumbbell Split Squat
Drop straight down, front heel planted.
Dumbbells
Dumbbell Step-up
Push through the top foot to stand.
Dumbbells
Goblet Squat
Elbows inside the knees at the bottom.
Dumbbells
Leg Extension
Control the lowering, don't kick.
Machines and cables
Leg Press
Stop before the hips round off the pad.
Machines and cables
Rear-foot-elevated Split Squat
Drop straight down over the front foot.
Dumbbells
Shin-height Step-up
Step onto something no higher than mid shin.
Bodyweight
Sit-to-stand Squat
Sit to the seat, stand up. No lower.
Bodyweight
Sled Push
Stay low, drive through the legs.
Machines and cables
Smith Machine Squat
Brace the belly, knees track the toes.
Machines and cables
Sumo Deadlift
Flat back, knees out over the toes.
Barbell
Trap Bar Deadlift
Flat back, push the floor away.
Barbell
Vest Reverse Lunge
Step back, drop the back knee down.
Bodyweight
Vest Squat
Sit back, keep the heels down.
Bodyweight
Vest Step-up
Push through the top foot to stand.
Bodyweight
Walking Lunge
Drop the back knee, front shin tall.
Dumbbells
Wall Sit
Sit to thighs level, back on the wall.
Bodyweight