4.29.23 | LEGS
LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ABDUCTORS
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DYNAMIC WARM-UP MENU :
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 lateral stability
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
SQUATTED INTERNAL/EXTERNAL HIP ROTATION
*as needed
— SESSION —
WITH EXTENDED RANGE
add a pad to each side inside the machine pads for
your legs to increase the range of motion. it should allow
you your hips to adduct and have a bigger range of tension.
3 sets : 15-20-25
*prog overload and ascend reps if possible
2. SLSLC
( SINGLE LEG SEATED LEG CURL )
unilateral leg curl. if you sit fwd it makes the exercise
lever harder…more stretch on the hamstring.
3 sets : 20-15-12
*prog overload each set in succession
3. HACK SQUAT
use a just inside hip width stance with toes
pointed fwd. stop just below parallel to keep
quad tension maxed out.
4 sets : 8-10-12-15 t0 20
*prog overload each set in succession and
ascend reps
very low on platform.
3 sets : 20-15-12
*prog overload each set in succession
5. ANTERIOR CHAIN DEVELOPER
and using the knee as the only joint of motion –
meaning closed chain laying back with knee/hip/
shoulder all in line ( neutral position )
3 sets : 0-1 RIR
*prog overload each set in succession
superset with
FRONT FOOT WEDGED SPLIT SQUAT
wedge front foot back ( toes on high side ) and use
a long stride position
3 sets : 10-10-10
*match sides for reps