The Program Ninja
This is the higher-volume, more advanced version of Quadzilla Pie, a functional movement based bodyweight-only quad development program.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Wall Scrapes, Pausing at Bottom
1 x 10
A2
Bodyweight Good Morning
1 x 20
A3
Bicycle Sit-Ups
1 x 30
A4
Rockback Breathing
1 x 20
A5
Elbow to Ceilings
1 x 10
B1
Heels-Elevated Squat
3 x 30
B2
High-Tension Close Grip Push-up
3 x 15
C1
Towel Reverse Lunge
3 x 15
C2
High-tension Alternating Archer Push-up
3 x 15
D
Side-lying Towel Hip Abduction
2 x 20
E1
Towel Sliding Plank
2 x 20
E2
Single leg hamstring bridge
2 x 20
A
Quad measurement
A1
Wall Scrapes, Pausing at Bottom
1 x 10
A2
Bear Squat
1 x 20
A3
Alternating Reverse Lunge
1 x 30
B1
Alternating V-Up
3 x 16
B2
Deficit Push-ups
3 x 20
C1
Low Box Squat
3 x 40
C2
Towel Sliding Plank
3 x 20
D
BW Single Leg Deadlift
2 x 25
E1
Star Side Plank
3 x 0:30
E2
Ice Skaters
3 x 20
A1
Wall Scrapes, Pausing at Bottom
1 x 10
A2
Bodyweight Good Morning
1 x 20
A3
Bicycle Sit-Ups
1 x 30
A4
Rockback Breathing
1 x 20
A5
Elbow to Ceilings
1 x 10
B1
Heels-Elevated Squat
4 x 25
B2
High-Tension Close Grip Push-up
4 x 15
C1
Towel Reverse Lunge
4 x 15
C2
High-tension Alternating Archer Push-up
4 x 16
D
Side-lying Towel Hip Abduction
3 x 20
E1
Towel Sliding Plank
2 x 20
E2
Single leg hamstring bridge
2 x 20
A
Lateral Marching
1 x 4:00
B1
Isometric Wall Squat
3 x 1:30
B2
Bear Squat
3 x 35
B3
In and Out Squats
3 x 25
C1
Alternating Reverse Lunge Hops
3 x 30
C2
L-Sit (on blocks)
3 x 0:20
D1
Isometric Lunge
2 x 1:30
D2
BW Single Leg Deadlift
2 x 20
