8.2.23 : 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 —
SQUAT RECOVERY SEQUENCE ( HIGHER REPS )
take a big sumo stance on these and box set to
just below parallel. open hips out hard the entirety of each rep.
sit back into the squat on these. stay tight on the box touch.
*prog overload each set in succession
* use 1 -2 quick warm up sets before working sets
2. BB BULGARIAN SPLIT SQUAT
rear foot elevated with high bar squat loading and using
a shorted stride to help bias knee flexion.
4 sets : 6-5-4-3 + drop 8
3. CANNONBALL LEG PRESS
heels together v stance low on platform and more
into the toebox with pressure as you squat press.
3 sets : 15 to 20
*prog overload each set in succession
transition immediately to the seated leg ext.
2 sets : 0-1 RIR | 15-15
*prog overload each set in succession as needed
5. GLIDER LEG CURL
done from floor position on back using a
concept 2 rower seat, or a glute ham roller, or
even a swiss ball. drive hips up as you pull under
with a leg curl. focus on keeping hips high for more
isometric tension throughout the set. keep legs close
together on these.
3 sets : 0-1 RIR
6. COPENHAGEN ADDUCTION
dually elevated on both ends. this is an extended
range side plank single leg adduction.
3 sets : 0-1 RIR ( match sides for reps )