6.8.23 : 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 —
MACHINE ADDUCTION
sitting semi sideways on hip machine
and training one side for adduction at
a time.
3 sets : 15-15-15
*prog overload each set in succession
2. LYING LEG CURL
hip width stance
3 sets : 15-12-10
*prog overload each set in succession
3. BB FRONT SQUAT
heels wedged with a just inside shoulder
width stance and toes out slightly. squat as deep as
you can while keeping an almost vertical torso position.
4 sets : 8-6-5-4
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set
a short stride with a vertical torso.
3 sets : 0-1 RIR
*match legs for reps
*you will probably get weaker each set and get less reps
5. SEATED LEG EXTENSION
hip width stance position. hit full extension on
every rep of the sets. as you hit the top squeeze,
sit fwd in the hips to create a stronger contraction.
3 sets : 15-12-10 + drop 15 with no sit fwd
compound set with
basically a glute ham raise done with
a glute/ham roller, swiss ball, or a concept
2 rower seat even works well.
3 sets : 0-1 RIR