1-6-23 | LEG SESSION : QUADS | LIGHT GLUTES | LIGHT HAMS | ANTERIOR CALVES | ADDUCTORS
LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
————————————–
—————————–
CALVES
—————————–
*roll out bottom of your feet with
a tennis ball
heel elevated and pulling toes to shin
SEATED DB DB RAISE
db held in feet with heels on edge of bench.
pull toes to shins in dorsiflexion.
3 sets: 25-20-15
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
___________________________________________________________
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
SEATED MACHINE ABDUCTION
2 sets : 15 to 20
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 —
set 1 : feet turned inward
set 2 : feet turned outward
set 3 : feet plantar flexion ( toes down )
set 4 : hip width with ankles relaxed
3 sets : 8-8-8
1 set : 15 to 25
2.BB BACK SQUAT
(adv. band deload)
heels outside hip width with toes
out slightly. wedged/elevated heels
for vertical torso position.
2 warm up sets
5 sets : 6-5-4-3-3
*adv band deload = advanced intensity add-on
stance will be hip width and box is set at depth
you can tolerate.
3 sets : 15-12-10 + rest pause 5
2 sets : 8-8
*nice slow yet powerful and controlled reps
2 sets : 20-20
*set 1 here with toes pointed inward slightly
set 2 here with toes outward in cannonball stance
5. REVERSE DB ZOMBIE LUNGE
same leg leads every step as you lunge backwards.
do one side fully, then the other. go fwd if you’re
gonna eat shit backwards.
2 sets : failure with moderate weight
*match sides for reps
6. SEATED MACHINE ADDUCTION
3 sets : 25-20-15