09
13
2023
9.15.23 : LEG SESSION : QUADS | HAMS | GLUTES ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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DYNAMIC WARM-UP MENU OPTIONS :
ANKLE DORSIFLEXION & PRONATION
band distracted ankle and foot work
2 rounds of mobilization
OVERHEAD BB SQUAT POSITION
working on the overhead squat bottom position for
pliability and movement capacity
2 rounds of mobilization
ATG SPLIT SQUAT STRETCH/MOBILIZATION
long split position driving knees over toes and
sitting down into split squat bottom position.
2 sets : x-x
T SPINE MOBILITY
opening the t spine for extension and rotation to
improve anti rotation in big lifts.
2 rounds of mobilization
— SESSION —
1. SEATED LEG CURL
legs together stance
3 sets : 20-15-12 + partials to failure on last set
legs together stance
3 sets : 20-15-12 + partials to failure on last set
MEAT AND POTATOES LIFT
” KNEE FLEXION “
” KNEE FLEXION “
2. BB FRONT SQUAT
just outside hip width stance with heels wedged
4 sets : 4-4-3-3 + drop 8
*use 1-2 warm up sets before 1st set of 4
3. PLATZ HACK SQUAT
use a heels together crow stance ( v stance )
and feet lower on platform to force knees
over toes quad drive.
use a heels together crow stance ( v stance )
and feet lower on platform to force knees
over toes quad drive.
3 sets : 15-15-15 + last set rest pause to 0-1 RIR and then
some more partials in the top end till failure.
of the range to failure after full reps are gone
*prog overload each set in succession
some more partials in the top end till failure.
of the range to failure after full reps are gone
*prog overload each set in succession
4. WALKING DB ZOMBIE LUNGE
walking lunge but same leg leads every step to
keep more stress on one side at a time. do one side
fully then the other.
2 sets : near death ( go until you cannot physically stand up
anymore. this could mean bodyweight only and that’s fine. )
*prog overload each set in succession as needed
keep more stress on one side at a time. do one side
fully then the other.
2 sets : near death ( go until you cannot physically stand up
anymore. this could mean bodyweight only and that’s fine. )
*prog overload each set in succession as needed
6. SEATED MACHINE ADDUCTION
3 sets : 30-25-20