6.19.23 : 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 —
single leg side plank hip adduction. use 2 elevated
surfaces for forearm position and leg bent to 90 degrees
the bottom position, and then a pull upwards. this is far
superior to a plank bc it trains the muscle through and active
range to improve mobility as it develops the adductors.
3 sets : 0-1 RIR
* match sides for reps
*prog overload each set in succession
2. SINGLE LEG STANDING/KNEELING LEG CURL
done with a machine or you can hack a leg
extension machine for this, can use a monkey foot,
or rig up a cable with a foot strap.
3 sets : 15-12-10
*prog overload each set in succession
3. BELT SQUAT/STRADDLE LIFT
option either one here. bias a more vertical torso
position with more knee flexion. stance is shoulder width.
4 sets : 15-12-10-8
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set
as you can and go as deep as you can with good form.
3 sets : 10 to 15
*prog overload each set in succession
5. SISSY SQUAT
hip width stance on the toes laying
back as you squat through the knees instead
of the hip. use some assistance or bracing on these.
if you can easily get to the floor with a knee touch, add
a deficit for more range.
3 sets : 0-1 RIR
compound set with
hip width stance. emphasize a deep hamstring
stretch.
3 sets : 0-1 RIR