5.17.23 : LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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DYNAMIC WARM-UP MENU OPTIONS :
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 —
sitting angled on machine only using one
side to pull hip adduction ( inward ).
3 sets : 12 to 15
*prog overload each set in succession
2. UNILATERAL STANDING/KNEELING
LEG CURL
done using a leg curl machine, some leg ext work
to hack this, or a monkey foot will hold a db
with your foot for loading.
3 sets : 15-12-10
*prog overload each set in succession
3. BB FRONT SQUAT
heels elevated with hip width stance. keep a vertical
spine and squat as deep as your mobility allows you
to go. set spotter arms for depth as well as a place
to safely fail if needed ( you should fail these on the last set
in the bottom position ).
4 sets : 8-6-4-3
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set
low on platform. goal here is to get as much flexion
as possible by pulling knees apart in the bottom range
under a loaded and controlled stretch.
3 sets : 15-12-10
*prog overload each set in succession
5. SEATED LEG EXTENSION
use the stance cues as follows each set :
set 1 : toes pointed inward
set 2 : toes pointed downward
set 3 : ankles dorsiflexed upward
set 4 : toes pointed outward
4 sets : 10 to 15
compound set with
kneel and lay back into a full anterior chain stretch
position. hold for a bit until its intolerable. use a band
deload for accommodating resistance to help ease you into
the position and gain range.
4 sets : x-x-x-x