3.9.23 : 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 :
ANTERIOR CHAIN DEVELOPER
kneeling bodyweight leg extension with
a delaod as you train knee extension
by laying back and sitting fwd while
staying neutral in spinal position.
2 sets : 8 to 10
BB GOOD MORNING
inside hip width stance with
high bar loading.
2 sets : 10 to 15
ATG SPLIT SQUAT STRETCH/MOBILIZATION
long split position driving knees over toes and
sitting down into split squat bottom position.
2 sets : x-x
— SESSION —
side plank hip adduction done from 2 plyo boxes
3 sets : failure ( match sides for reps )
2. GLUTE HAM RAISE
hip width stance with feet plantar flexed ( toes to platform )
4 sets : 2-1-1-0 RIR each set
*reps in reserve
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 : 5-5-5-5
1 set : 15
*prog overload each set in succession
*do both sides for rx reps each set
together with toes out.
3 sets : 10-10-10 + rest pause 5 + drop 10 + partial failure
*prog overload each set in succession
EXTENSION | ANTERIOR DEVELOPER STRETCH
keeling leg extension position just utilizing laying back and
holding that aggressive quad stretch.
3 sets : 25-20-15 | stretch failure
*prog overload each set in succession