1.15.23 : LEG SESSION : QUADS | LIGHT GLUTES | LIGHT HAMS | ADDUCTORS
LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
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
SINGLE LEG GLUTE BAND TIB RAISE
band around top of foot anchored for resistance
against toe to shin dorsiflexion. heel on the edge of bench or
surface for good range of motion.
3 sets: 20-20-20
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
*this is good for the ankles and laterally stability
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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
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 —
4 sets : fatigue/failure
2. SHORT STRIDE DB BULGARIAN
SPLIT SQUAT
shorter stride length and keep torso vertical
to maximize quad stress and some knee over
toe flexion. use one db and hold rack with
free hand for stability.
2 sets : db loaded same side as lead leg
2 sets : db loaded off hand/opposite side as lead leg
4 sets : 8-8-8-8
heels wedged with just outside hip width stance with toes
out slightly. use spotter arms or safeties in rack to set depth
and for safety. range is as much as you can safely handle and start
each set from the bottom position. finish there as well.
4 sets : 4-4-4-4
SEATED LEG EXTENSION
band deload. you can likely attach band to the actual leg extension
to add that accommodating resistance to lay back with. right after
you rx those, you’ll jump on the leg extension and train that one
to the rx reps
2 sets : failure | 15-15
SEATED LEG EXTENSION
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 heavy weight for you
*match sides for reps
*keep it clean steps and not sloppy. no weight
if you can’t keep it together.
6. STANDING CABLE STRAIGHT
LEG ADDUCTION
ankle cuff with hooks to outside of ankle with
pulley set to slightly above hip height. you will be pulling
the resistance towards you.
3 sets : 20-15-12