By Any Means Necessary

Kai Green's mash-and-smash leg training.


As with every other quad exercise he does, Greene changes up the placement and spacing of his feet on the platform. He brings his quads back to either side of his chest for a deep contraction before pressing them out to a near lockout, keeping continuous tension on the muscles.


Greene can prioritize his quads or his hams and glutes with lunges. “It’s a no-brainer that with these your quads are going to work,” he says. “The challenge is to work your hams and glutes.” He’ll lunge in place or walking, concentrating on the glute ham tie in. At the top of the movement, Greene raises up onto the ball of his foot and actually flexes his hamstring as he would hitting a back pose onstage. His back leg serves merely to anchor and balance his body.


Years ago, Greene would visualize the legs of Victor Richards or Bernard Sealy or the separation way up into the hips of a Renel Janvier or Thierry Pastel. These days Greene is focusing on the muscle—be it the quad’s rectus femoris or his hamstrings or the calf’s gastrocnemius. He’s so “in the zone” he’s reached a state of near-meditative Zen where there is nothing but a pure mind-muscle connection: the muscle moving through its range of motion, blood coursing through his veins and capillaries, lactic acid suff using the muscle belly.

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