2.20.23 : 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 TIB BAR RAISE
seated on bench with foam roller under you behind
the knee. can also use a db held in feet or band tension
bilaterally/unilaterally.
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
*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
BB GOOD MORNING
inside hip width stance with
high bar loading.
2 sets : 10 to 15
— SESSION —
place a barbell in the rack at approx hip height with
a thick bar pad on the center of bar. this is where your ankle
will support. get into a side plank position with forearm on
the floor and top leg in loaded adductor position to lower
and raise. this will stretch the adductor/groin and as you
pull upward – train the adduction.
3 sets : failure ( match sides for reps )
2. SEATED LEG CURL
hip width stance with feet dorsiflexed ( toes to shins )
4 sets : 12-10-8-20+
3. BB SPLIT SQUAT
stride length is 90/90 position in
the bottom of squat. find that distance for you
and then start training it on that in hip width
stance spacing.
4 sets : 7-6-5-4
*maximize loading progressively each set
you’ll go onto your toes a bit in the bottom end so be super
controlled and careful.
3 sets : 10-10-10
1 set : 20 + rest pause fatigue + rest pause fail
drop knees down towards the floor. can stand up on a deficit if
your strength and mobility allow for it. | this is a bodyweight
keeling leg extension position just utilizing laying back and
holding that aggressive quad stretch.
3 sets : failure | stretch failure