7.11.23 : 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
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 —
sit kinda sideways to increase the range for internal
hip rotation on these. will have to find a placement for
the free leg to stay outta the way.
* match sides for reps
*prog overload each set in succession
2. LYING DB LEG CURL TO GHR
chest supported position on slightly inclined bench with
legs to low side. db is held in feet. perform a standard lying
leg curl to a paused contraction, then pull your hips up off the
bench ( while keeping a neutral spine – kinda like a push up )
into hip extension. gravity plus the held contraction will load
up the extended hip position for more hamstring engagement.
3 sets : 6 to 8 + last set mech. drop to just leg curl portion to failure
*prog overload each set in succession
3. BB FRONT SQUAT
shoulder width stance with heels wedged
and toes out slightly.
4 sets : 20-10-6-4
*prog overload each set in succession
*use a couple ramp up sets before the last set of 4
for max loading
on platform and weight shifts into toes in
the bottom end of the rep. train it as deep as you
can safely.
3 sets : 20-20-20
*first 10 reps full range and second 10 in the top half
range
*prog overload each set in succession
5. SEATED LEG EXTENSION TO
SUMO WALKING LUNGE
hip width stance on leg extension. | the sumo lunges
will be with open hips in abduction in a half sumo
style. take long enough strides to eliminate fwd knee
travel over the toes.
2 sets : 15 to 20 | 0-1 RIR w/ bodyweight
WITH CONTRALATERAL LOADING
single leg rdl with one db in opposite hand
as working leg ( the hinging leg thats loaded )
3 sets : 0-1 RIR