11
29
2022

LEG SESSION QUADS | LIGHT GLUTES | LIGHT HAMS | ANTERIOR CALVES | ADDUCTORS

By Adam 0

 LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
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CALVES
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*roll out bottom of your feet with
a tennis ball
heel elevated and pulling toes to shin

SEATED TIB BAR RAISE
can use a tib machine or a reverse
calf raise also
3 sets: 15 to 20

superset with

STANDING PRONATED AND SUPINATED 
CALF RAISES
25lb weight plate with toes elevated on there and
toes out 45 degrees driving into pronation ( inward )
2 sets  : 15-15
2 25lb weight plates with toes elevated and heels out 45
degrees driving into supination ( outward )
2 sets : 15-15

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DYNAMIC WARM-UP MENU :

ATG SPLIT SQUAT
(ANTI-SQUAT)
long stride and drifting as far front knee over toes
as possible. wedge the front foot heel to toe and make sure
you keep foot fully on the floor and wedge surface,
2 sets : 8 to 10

 

CHEST SUPPORTED SINGLE LEG HIP
ABDUCTION
using a flat bench maybe raised a little on
some bumper plates for leg clearance. let half your body hang off
one side and leg bends to 90 degrees. now imagine
you’re doing a machine abduction with a single
leg. do both sides.
2 sets : 10 to 15

COSSACK SQUAT
sumo stance squat side to side
to open up the internal hip structures. should
feel like the half splits kinda when done right.
2 sets  : 8 to 12

 

— SESSION —

 

1.  ECCENTRIC LYING LEG CURL
use slow and very controlled negatives each rep
with a hip width stance. if you have a seated leg curl
option – use that one.
4 sets : 8-8-8-8

2.LINEAR HACK SQUAT
 outside hip width stance with
toes slightly out
1-2 quick warm up sets
4 sets : 12-10-8 – widowmaker set
* use 8-10 rep weight and do a set of
20 with rest pauses.

3. FEET TOGETHER DB GOBLET SQUAT
heels wedge with feet right together and
toes fwd
3 sets : 8-8-8 + drop 8 + drop 8

4. DB ZOMBIE LUNGE
walking lunge except you lead with the
same leg every rep instead of alternating
strides. do both sides though for each set rx.
3 sets : 24-20-16
*that’s with both sides total so on each
side its 12-10-8

5. COPENHAGEN ADDUCTION
hanging side plank single leg adduction.
3 sets : failure ( match sides for reps )

 

6. BODYWEIGHT LEG EXTENSION
aggressive anterior chain movement done
from a kneeling position and using a band
or cable deload for accommodating resistance.
1 set : 15 to 20 – fatigue – failure

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