12/10/22 – LEG SESSION : QUADS | LIGHT GLUTES | LIGHT HAMS ANTERIOR CALVES | ADDUCTORS
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 CABLE TIB RAISE
seated on floor facing low cable. use a glute band
around your foot ( toe side ) and a foam roller
under your calf. pull toes to shin with the
cable resistance.
3 sets: 15-15-15
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 :
DB/KB SUMO SQUAT TO
OPEN HIPS
spend some time sitting in the bottom to establish
a decent position in the squat bottom. if you can’t hold
a bottom position, it means you can’t squat – and probably
shouldn’t.
2 sets : 8 to 10
SIDE LYING CABLE HIP ABDUCTION
using a flat bench lying perpendicular to the cable set
at low position. if you have ankle cuffs, these are killer
for this one. side lying position and top leg is the hip
external rotator. this will open up and out into
abduction.
2 sets : 10 to 15
COPENHAGEN ADDUCTION
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 —
chest supported on flat bench and db held
in feet. control the eccentrics.
4 sets : 12-10-8-6
2.FRONT RACK BB BULGARIAN
SPLIT SQUAT
rear foot elevated
1-2 quick warm up sets
4 sets : 8-6-4-4
*do both legs each set
inside hip width stance with feet lower
on platform.
3 sets : 20-20-20
3 sets : 8-8-8 + drop 8
5. SEATED MACHINE ADDUCTION
3 sets : 15-12-10
6. LAID BACK SEATED LEG EXTENSION
hip width stance and seat set back as far as it can go
so you can lay back as much as possible.
3 sets : 20-20-20