Your head is heavy. Sweat furrows on your brow. Oe CCC UR ROC ICRC Ie Me LMR CLE SOAS Ue a CSCO MR ROC ROCA COMI TU ACF OS ORO You were taught that nobility was granted by the almighty. That ruling was this family's divine right and their protection, your sacred mandate. Yet, you do not rec- ognize the man standing above you. He is angry. His mouth, once donning a courteous smile that welcomed people unto his kingdom, now twists with vile enthusiasm at his people's destruction. The court around you is filled with devils and fallen angels. Many diplomats and aris- focrats line the walls. Each has made a difficult decision, sacrificing their morals, lands, and love of country to survive to this point. The weight of their decisions weighs heavily upon them. Their shoulders are slumped. Their heads are down. This CORIO MU RTL CICU MACE OR NALCO h CRC ACCUM ARCMIN LEUKOC MCC CRTC You are the last man to stand against the mad king’s reign of terror. The hope and spirit of rebellion falls like your knee to the ground. The king's mouth turns upwards as he commands you to abandon your stance against his throne. 0 J i} p A 20 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,The room goes silent, save for the sound of sharp inhalation as the court holds its ROR UAC SOCCER MOR UR CSO IORI RCS ICR TRL you down. Then you see it. The hopeful glance of a young squire in the corner. And CCM OU ROL Re TC Me CULO RUC IC RCO CCRT BIL Ce POCA CEOS Te TCC OLR TET Cg the floor. The silence is broken as gasps fill the room. Even the king is caught off guard. STRUCT NURS A OUR CC " X aay a I] T) i} i) A I ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED,ee 1. | Rea] 1. | LNG | PSU Tes 0 J A i) A Pr ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,LUE UE OU CRON OCIS MC OURO UM MOLT U eC CURLY COSCO CNRS OC OUD RCC COE CENT I PCM CUR SCRUM LL CRM COR SIN CA TSTIC ALO SOMO RICCO CROSS an enemy, even one’s own king, if it means protecting the righteousness of the us A man cannot stand up alone. It takes powerful muscles to stand at the knee and RUS Ree SLCC A CC RCCL) PALE OCR ROR URC MCS dius and laterialis, and rectus femoris. Each muscle runs over the patella and into PCRS AMR Your position against the tyrant is not random and neither is the insertion into the fibia.. Muscles can only shorten or lengthen and can only move the joints that they OSA OSCR UCU UEU me CRU TC RUr LC advantage, allowing us to flex the leg. Without the quads attaching below the knee, we would not be able to pull the shins up or control them going down. eS ae Q J i} 1) ; 2 fl COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED.LUE The quadriceps is one of the largest muscle groups of the body consisting of four muscles: the outer vastus lateralis, the innermost vastus medialis, and the vastus intermedius sitting in between both. The rectus femoris sits above the other three muscles. Each muscle is innervated by the femoral nerve. De oe BU at-m MU lanl oye (ney | ere es Te te Ten eC a Pe cuny reuters Se eC ema Tene This femoral nerve is one of the largest nerve of the legs. It travels around the groin and allows for motor and sensory perception. The nerve provides the ability to extend at the knee and relays sensory information from the thigh area. I] J i} iH) A I ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED,The two heads of this muscle originates from the pelvis. The straight head originates from the iliac spine and the reflected head originates from the rim of the acetabulum CORA CCU RUORIC UR ORS ROR CAUCE TL mR crs femoris is a biarticular muscle that acts on two joints. The rectus femoris is the only quadriceps muscle that crosses the hip joint. This truly unique makes up allows the rectus femoris to assist with hip flexion. This movement is known as closing the gap between your knee and your chest or “knee to chest” such as seen during a squat. Pa ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, riPULL aL These three originate at the top of the femur and inserts in front of the tibia. As a col- TERR aM RUC COEUR MURR DUR UO CC ALCO CCA CR OTe CUB Cg everyday life to walk, run, get up from a chair, or stand up to your once exalted king. The vastus medialis the first muscle is the head of the quadriceps furthest to the TSO R URC ULLRICH LCR ACMI RS LCR CRC UR CROAT traveling down the femur) and the intertrochanteric line (an area at the top posterior of the femur). Like water crest that adorns your uniform, the vastus medialis help form the coveted teardrop of the lower quadricep. A well defined teardrop is a sign of SOAR RRC m eC eC CeSSSI UU R CRU RRL COM US LOOT By femur and sits beneath the rectus femoris. The origin and insertions do not cross the hip joint and thus does not provide hip flexion, only knee flexion. ln Ge |: ra ‘- iy) Pa ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED,The fourth muscle in the vastus group of muscles of the quadriceps is the vastus later- COR UCSC OR SEIU R UCR NACL CUR URS CRA The muscle can be seen on the outer part of the thigh.. The vastus lateralis originates at the linea aspera and the greater trochanter on the posterior head of the femur. Pa ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, 1LUE TR COCO C RR a CRT ECR aIR spike for the world to look upon your treacherous face. Yet, he does not know the inner workings of the battle field nor the tumultuous alliances of men in arms. If he protects the front gate, you know how to flank his southern entrance for a targeted CTA ORO OR COMCAST ROR your legions to the appropriate position. During leg extensions, try pointing your knees and toes inward to really target the vastus lateralis! ete — 0 UJ A i) A I ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED,ULL UOC CRU Me UC MUON UE SC RCs 0 yourself gathered for him. Yet, the king has grown out of touch with reality and truth of combat. He forgets that it was your blade which secured this kingdom for him. It’s RO RSMO RO ACC RAC CM UA CRUEL your true might to this shallow husk of a leader. I] T i} D c ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. 9A KNIGHT’S ARMY aC sy PRCT OS TORN OR EU a CMEC om 2. Stand slightly wider than shoulder width. 3. Perform a squat while keeping your core engaged. This will be your starting STL CMTS AU Cs 5. Make sure to land on your on your toes and return to the starting position. Cee ROU CSIC UCC UTC Se Front squats can be difficult for those with shoulder and wrist issues. Try these for a EU TCR COATES UL COMMON MISTAKES: Flailing. Fear is understandable. You risk burning your family’s legacy to the ground by standing against your ruler. You cannot let the fear drive your movements. Only through control can you free your people from his loathsome grasp. Some come out of the squat position and jump with a bend in the leg still present. While in the air, your legs should be completely straight out to ensure proper form. 0 J i} p A 20 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED, 1}a LL ” JEFFERSON SQUAT W/ RESISTANCE BANDS , PSR RIEU RRL TMC Ue Ce Dla Cis Place a resistance band on the ground in line with the barbell. Attach each end to the end of the barbell. 2. Step onto the resistance band.Bend down, keeping your torso upright and neck forward. Grasp the front of the bar with your right arm, with your palm facing to the left. 3. Using your left hand grab the back side of the bar just behind you with your palm facing the right. Make sure your grip is even, placing the bar directly in the middle of your body and your hands placed equal distances from the middle of the bar. 4. Ensure your feet are just more than shoulder width apart and your toes should be pointing outward. Keeping your bent knees moving in the same direction as your rs SCS UM A AU RUC a TOU RUC UN CMLL ALT eC Te UO LE ROMER a HO RUE Te CARR Ce COMMON MISTAKES: Caving in. No army follows a weak leader. Tyrants rule through fear, so you much show enough strength to galvanize the forces of good to fight alongside you. As such, you can grant no quarter to the king. Watch your knees and focus on pushing them out during the movement to ensure proper positioning and avoid crumbling under the building pressure. 0 J i} p A 20 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED, 11]A KNIGHT’S ARMY ” BULGARIAN SPLIT SQUAT , DRC OO TOR CR CROCE CSCO RTE Cm 2. Standing in front of a bench, keep the pelvis in a neutral position as you place URAC RUE UM ROR OR URC RUCOU OM CROOUTCC\ ai CRUE MLTR DCM RSTO RSC Re Cee IOC CURIOS OURO Ca iCCRORER Tm 4. Push down on your front foot to return to the starting position. 5. Repeat for the desired amount of sets and reps. COMMON MISTAKES: TOMER CE Ce COR CLC MR COURT AURCAUO UE IIS CCL ORLY bought and sadistic guards are upon you. You'll need the support of those loyal to you. If there are too far back, your rebellion will be short lived. Similarly, having your leg too far back can pull the hip into a bad position. This will cause the front leg to be too far out and place unneeded pressure on the lower back. 0 J i} p A 20 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED, 11dA KNIGHT’S ARMY ” DOUBLE KETTLEBELL FRONT SQUAT , 1. Start by cleaning 2 kettlebells to have them leaning on your shoulders. 2. Keep your palms facing each other with your elbows at about 45 degrees but still TOWNER GLUCK os 3. Squeeze your lats to help stabilize your posture. This will be your starting position. CeO R CCC T RUS CULE CLR URUCE ICR CECE Puts 5. Flex your glutes and push your hip forward to return to the starting position. 6. Repeat for the desired amount of sets and reps. This exercise is a more advanced goblet squat. COMMON MISTAKES: EO CMCC CUR RCNA LOR CCRC CRMC ay SCC AOR TCR IU RCH SCC mC ECR TRL your assailant. It will feel natural to tilt your torso forward during this movement. Remember dropping your head can put your spine out of alignment and risk skewer- Na Tu 0 J i} p A 20 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED, iE]A KNIGHT’S ARMY T1130 2 1. Put the appropriate weight on a barbell. Grip the barbell slightly wider than RCO MCRL COR a ena CR CRS OTL PRR OREO RUC EA CUR LLCS TM RUE Cm Cn the floor. This will be your starting position. RRO CCS CCIM RUG L LOCO aU cm 4. Step back down with the second leg and return to the starting position. 5. Repeat for the desired amount of sets and reps. COMMON MISTAKES: ST RUROINI RIC Ca CO CLAS CULO ROR RUE SUR ceca LCN CIE Ta ACR SRO MCR RCRA) ORIN Ua CLs 0 J i} p A 20 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED, | [4a 3 You're standing in defiance of a King whose power you previously swore fo protect. A POC EOC CCCI n ROC Oe cu MCE the man to whom you've sworn allegiance. Py Rip off his insignia from your chest in one cataclysmic <= Ce ST MCR RCCL RCM RCT ~—N Sd cc CUCU UAL UAC CULL CLUE LT king and restore peace to the realm. You will TUS UR CCRC RCO your mission. Flex your quads and SUR Ua CCM es STLEvery two movements are supersetted. Perform this workout during your quad focused leg day. ered COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. 20 16