Quads Core Speed

I really am that dense, sadly. Despite just having written two posts about how important it is for me to focus on the legs, the abs and speed workouts, here is another. If I don't bang it into my head with a hammer, I don't remember. So this is my mission, to improve these key areas, and not worry about the other distractions such as biceps and and benching and big shoulders. Quads Core Speed.

Exhibit A: