I'm Horny, get it? My costume 8 years ago. Anyone remember this character? Clue… what Rick James called Eddie Murphy… Darkness!

Front squats are great for hitting those stubborn quads. But guess what? I don't do barbell front squats. I just can't myself in the proper position. I have squatted with my feet closer together and that loads more quads. However, if you have not tried the barbell hack squat what are you waiting for.

The advantage of the Barbell Hack Squat is it's more of a deadlift but since the weight is positioned right under your spine you'll target those quadriceps. It's very similar to a trap bar because of hand position and loading positions. Of course you can play with your tempo. On this day i chose a slower speed and added them in a superset. Including the first half of my workout down below.

First hit my chest because I dubbed it Big Titty Tuesday since I didn’t hit chest on Monday. I know sacrilegious.

Wanted to target my quads a bit differently so performed a crazy superset (of slow reps) of these Barbell Hack Squats with TRX single leg squats. Non-stop. Back and forth. No rest Shirley.
Blew them up cause it was Quad City Bitch!

WOD: Quad City B!tch 2015-10-27

A. BB Bench Press: 3 x 8 reps
B. BB Bench Press w/ tension: 4 x 10 reps + drop set (3.0.1.0)

C1. TRX Chest Flyes (at the bottom): 4 x 8 reps (3.0.1.0)
C2. TRX Chest Presses (at the bottom): 4 x 8 reps (3.0.1.0)

D1. BB Hack Squats: 4 x 8 reps (3.0.1.0)
D2. TRX Single Leg Squats (Pistols) L/R: 4 x 8 reps (3.0.1.0)

BOOTY.