Step 4: The Quad Stretch of Despair

By this point, your legs should be screaming for mercy, but don't give in! The Quad Stretch of Despair is where the real pros come to play.

Assume the position: start in a squat, then stretch your legs out as far apart as possible. You know, for maximum pain.

Hold it for 10 seconds, then release. Repeat for 3 sets of 10 reps. Or until you can't take it anymore, whichever comes first.

Don't forget to breathe, or you'll pass out. Not that we're concerned.

Next up: The Hamstring of Horrors

Or if you're feeling particularly masochistic, try The Optional Hamstring of Unadventurous Souls