In the season, focus on squats and split squat variations… They’re compound exercises meaning they work multiple muscle groups, you’ll improve your stability and these movements are more similar to the movements you will make whilst playing football. Get on the leg extension in the off season when you want to pack on muscle… You’ve got more time available so you can increase the volume and you don’t need to worry so much about your recovery. Would love to know your thoughts 💭 | Sam Paddon - Onl

Compound lifts … deadlift , squat , press , lunge , row | Adriell Mayes

20 Squat Variations