5.28.23 : LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
————————————–
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 —
elevated side plank position one leg
hip adduction ( internal rotation ) side
planked on forearm with bent top leg.
3 sets : 0-1 RIR ( match sides for reps )
*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. do both legs.
3 sets : 15-12-10
*prog overload each set in succession
3. HEAVY DB FRONT RACK GOBLET SQUAT
heels elevated with a shoulder width stance and db
loaded in front goblet hold position. goal is deep with
vertical torso and hams squashed against calves in
the bottom position.
4 sets : 8-6-4-20
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set
on platform.
4 sets : 15-12-10-10
*prog overload each set in succession
5. SEATED LEG EXTENSION
hip width stance
3 sets : 30-25-20
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.
3 sets : x-x-x