QUADS DAY — Training Guide
Coached by Charl ♡

A quads, inner thighs and calves session you can follow on your phone in the gym. Five exercises, planned out for you, so you walk in knowing what to do.

Every exercise comes with:
• Start and end pictures
• Step-by-step form
• Tempo and sets and reps for your goal
• Common mistakes, and an easier or harder option
• A tip from Coach Charl

New to the gym? A short key at the front explains everything.

General fitness information, not personal advice. Check with your doctor before starting a new exercise programme, and stop straight away if you feel pain.