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Team Kulture

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Vlas Teterin
Vlas Teterin


In the quads stretches section we look at some simple tests you can do to see if you do have tight quadriceps, the best ways to stretch the quads and how to get the best results for the minimum effort.


The Quad Cities Metro LRTP (Long Range Transportation Plan) serves a variety of purposes: to move forward the regional vision, to guide future project development, and to identify needs for coordination and cooperation related to our transportation network. The plan identifies future travel demand and freight needs. It also looks at the current transportation system's ability to meet these demands and identifies what improvements will be needed to address excess demand. As projects are identified, they are then directed through the short-range planning and programming process to ultimate implementation or construction.

The Crazy Range Quad takes essentially full advantage of all four chambers to create a range unparalleled in the ocarina world, without compromising the excellent sound quality and chamber balance that ICO enthusiasts have come to expect. And, unlike more conventional triples and quads, the three upper chambers of the CR Quad share the same intuitive fingering pattern.

What's so great about all that range? It's not so much that you'll be running into a lot of music that calls for a 4-octave range. Well... you might, but not likely. Rather, it's being able to pick up one ocarina and play most songs in 2 to 3 or sometimes even 4 different octaves. Your call on just how important that might be!

Both the leg extension and leg press can train the quads and get to a position of knee extension and hip flexion. That is where the similarity ends. Keep these points in mind when incorporating either of these into your program.

The resistance profile greatly depends on the machine. Specifically the shape of the cam. Ideally, if we have a leg extension that does not allow us to adjust the resistance profile like the Prime Fitness line, we would want this exercise to be most challenging at the top. The leg extension is the one exercise that allows us to load all the muscles of the quads in their shortened position.

The leg extension can load the quads through a bit greater range of motion than a leg press. While you may not reach full knee flexion here either, you have significant resistance through the majority of the range, especially in the short position that is neglected by almost every other quad exercise.

While both exercises are technically very stable, the main difference in stability as it relates to training the quads is the knee. In the leg press the calves can engage and contract against the foot plate. This allows the gastrocnemius calf muscle to stabilize the knee in a flexed position.

The primary concern for injury in the leg press is not respecting your active range of motion for hip flexion. You must stay within your AROM and not let your low back round or pelvis roll to avoid shifting tension to your spine rather than your quads and glutes.

Leg day is as brutal as it gets. If you can walk up the stairs after your workout, you're probably not doing it right. But what if you are doing it right and the only thing that seems to be growing is, well, your butt? Sure, thick glutes come with a well-developed lower body, but sometimes you want to minimize your gluteus and maximize your quads.

If you want to build monster quads, you've come to the right place. These eight strategies will help you craft a leg workout to supersize your quad development. They include specific ways to bring up your quads while minimizing the emphasis placed on your posterior, though we can't go so far as rewiring your DNA.

Though it's not always a good idea to squat on a heel board, because it shifts your center of gravity slightly forward, which means the quads take on a greater portion of the workload. Instead of getting fancy with foot position, a shoulder-width stance with your feet turned slightly outward will generate the most power. If you like to experiment, you can position your feet in or out just a few inches to slightly alter the muscle-recruitment pattern.

Higher foot placement reduces knee flexion/extension, and thereby takes some muscular stress off the quads, so get your feet low and be sure to keep your heels down during your hack squats. However, if you have any kind of knee pain, you may want to avoid this technique because of the increased stress on the knee and connective tissues.

Ever see a guy load up a heavy weight on a squat or hack squat and descend just a few inches? That guy is doing partial reps, and he's probably doing them just to impress himself. However, when combined with full-range reps, partial squats can actually be a solid component of your quad-building strategy.

Keep in mind that partial squats are counterproductive if you're trying to build your glutes and hamstrings, because those muscle groups work harder the deeper you go. Consequently, if you don't bring your thighs to a point at which they're parallel with the floor, your posterior muscles won't activate. Shallow squats predominantly target the quads, which are more active over the top half of the move.

Leg presses can also emphasize the quads, but you'll want to follow the same rationale about keeping your feet low on the sled. Sure, it's harder than using a higher foot position, but if you're looking to zero-in on the quads, keep it low.

Single-joint exercises like leg extensions should never be confused with major mass-builders for the quads, but at the end of a demanding thigh workout extensions can isolate the quads to exhaust every last muscle fiber. Because extensions are single-joint movements, there's no added contribution from the hamstrings or glutes here.

Use a slightly higher rep range (10-12) than what you'd do for multi-joint movements. Like other isolation moves for other body parts, these are best done at the end of your leg workout. To boost the intensity of this final exercise, consider combining it with an advanced technique to ensure you've exhausted every last muscle fiber (see point 8).

That's called a pre-exhaust, and it entails doing a single-joint movement like the leg extension before your multi-joint squats and leg presses. Reversing the order means that, while your quads are fairly pumped before even attempting your first set of squats, your glutes and hamstrings are still rather fresh because they haven't had to do any work yet.

This ensures that you can push your quads to their physical limit, rather than be limited by another muscle group that might fatigue first. When you rack the weight, it's because your quad fibers can no longer contract, not because your hams or glutes reached muscle failure first. Reversing the order of your single-joint and multi-joint exercises therefore ensures you take your quad fibers to complete muscle failure. It can also make squatting with a light weight feel heavier, which is especially useful to bodybuilders with sore backs or knees.

Still, training past failure can pay big growth dividends. While we've looked at how partial reps and pre-exhaust can help bring up your quads, there are other techniques that can bring on even more burn. Here are a few:

Rivian recently sent owners an over-the-air update for the 2023 R1T pickup and R1S SUV with wintertime convenience features like a Snow Mode and remote window defrosting. We don't have the full tech details, but there could have been some powertrain efficiency measures included, too. The EPA published energy efficiency figures for the pickup and the sport ute fitted with the middle-sized Standard Pack battery, and both make gains over the 2022 models when comparing the stock 21-inch wheel. Rivian also offers optional 20- and 22-inch wheels for $2,500 and $3,500, respectively, and both result in lower range.

More important than the incremental improvements, the 2023 R1T with 21-inch wheels is given an estimated full-charge range of 328 miles, 14 miles more than on the 2022 model. The R1S on 21-inchers goes an estimated 321 miles, five miles more than before. Of the pickups available now, that puts the Rivian 21 miles ahead of the Ford F-150 Lightning with the extended range battery, a single mile behind the GMC Hummer EV (that still hasn't been EPA-rated, even assuming you count it a pickup). The predicted 400-mile range of the 2024 Chevrolet Silverado EV is the only other challenger close by, with the Tesla Cybertruck threatening a 500-mile range toward the end of 2023.

Your quad muscles, or quadriceps femoris, are a group of muscles at the front of your thigh. Together, they contain more mass than any other muscle group in your body. You use your quads to perform a variety of movements, including kicking, running, jumping and walking.

The 2023 Rivian R1T with 21-inch wheels received an EPA range estimate of 328 for the Quad-Motor with a Large battery pack configuration. 2023 Rivian R1T owners who ordered the Quad-motor with a Large battery pack configuration can save up to $3,500 in fuel costs over the next 5 years.

For comparison, the 2023 R1T with 22-inch wheels has an EPA estimated range of 303 miles, with calculated fuel savings of $3,000 over 5 years. While the 2022 Rivian R1T with 20-inch wheels saves owners up to $2,750 in fuel costs in 5 years with an EPA estimated range of 289 miles.

With a whopping 225 miles on a single charge, the Dayak Beast ATV Ultimate ranks among the longest-range electric ATVs you can buy today. It draws its strength from a 60-V, 40-Ah lithium-ion battery, with a 60-V, 50 Ah lead acid battery as backup. The Canada-made ATV also boasts features like heated hand-grips for additional comfort, stereo speakers and a winch.

This squat variation isolates one quad at a time, which also allows you to target a potentially lagging quadricep on one side. The heel lift allows you to drive your working knee forward further, placing more muscular tension on the quads. Like other leg exercises, this variation can be loaded for more muscular tension. 041b061a72


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