# <center>Tomorrow is the start of a new training week for me and I have decided to change up my program for the next 8 weeks.</center>

**The first exercise I am going to do is the Back Squat. I will be doing 5 sets of 5 repetitions**
<center>![Squat.jpg](https://steemitimages.com/DQmRkDqPvZTxWJwG1qqDaTV1A8TCCVYsyshLyECTjKxPCic/Squat.jpg)</center>
<center>Image source "Pinterest"</center>

**How to do them**
1. Approach the bar in a squat rack.
2. Grab the bar with a wider than shoulder width grip making sure that you are comfortable.
3. Step under the bar placing the bar on your traps.
4. Place feet side by side, with your feet shoulder width apart and your toes pointing outwards slightly.
5. Once you are ready unrack the bar keeping your head up and your back straight
6. Now lower the bar in a controlled manner until your thighs are parallel or just below parallel to the floor.
7. Once you are at the bottom of the movement pause for a second.
8. Push through your heels and hips to return the bar back to the top of the movement (Without to much excessive movement forward).
9. Complete 5 sets of 5 reps with heavy weight.

**The second exercise will be the Front Squat and I will do 3 sets of 6 to 8 repetitions**
<center>![front squat.jpg](https://steemitimages.com/DQmf9G2a5jYcT6mBVEdrQYTJbf94uMoYjSH8XoFgca5dpiM/front%20squat.jpg)</center>
<center>Image source "Pinterest"</center>

**How to do them**
1. Front squats are similar to the back squats, however the bar is placed across the front of your body with the bar resting on your shoulders.
2. I cross my arms and hold on to the bar as shown in the above picture.
3. Keep your elbows up so the bar doesn't rolled forward.
4. Place feet side by side, with your feet shoulder width apart and your toes pointing outwards slightly.
5. Once you are ready unrack the bar keeping your head up and your back straight
6. Now lower the bar in a controlled manner until your thighs are parallel or just below parallel to the floor.
7. Once you are at the bottom of the movement pause for a second.
8. Push through your heels and hips to return the bar back to the top of the movement (Without to much excessive movement forward).
9. Complete 3 sets of 6 to 8 reps with a moderate amount of weight.

**The last exercise for my quads will be Leg Extensions and I will do 3 sets of 8 to 10 repetitions.**
<center>![leg extension.jpg](https://steemitimages.com/DQmVJc5kBUH6ujQdgsqYVGH2FKUN5wJKifMn5pjuoYvhi9a/leg%20extension.jpg)</center>
<center>Image source "Google Images"</center>

**How to do them**
1. Sit on the Leg Extension machine.
2. Place feet under the roller pads just above your ankles and have your feet facing straight ahead.
3. Grab hold of the bars for your hands on the sides.
4. This is the starting point of the exercise.
5. Slowly squeeze your quads, lifting your legs up so that your legs are extended all the way up. (Exhale out as you do) It should take you 2 seconds to lift the weight up.
6. At the top of the movement hold and squeeze your quads for 1 second.
7. Lower the weight back to the start position (Inhale as you do). This should take you 2 seconds as well.
8. Complete 3 sets of 8 to 10 reps.

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<center>![SFAlogo resize.jpg](https://steemitimages.com/DQmTByY4VJB5h5JFXBDJSQ2fiQ8fFFVB6s4u5keJFpqdpBy/SFAlogo%20resize.jpg)</center>