9.26.23 : 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 —
kneeling hip width stance on glute ham raise. this is a knee
extension going straight out on hamstring tension, then knee flexion
pulling straight back with hams. use your hands out in front of
you for assistance as you’ll need it.
3 sets : 0-1 RIR
” KNEE FLEXION “
2. BB FRONT RACK BULGARIAN SPLIT SQUAT
rear foot elevated to ankle with front squat bb loading
4 sets : 8-8-6-4 + drop 4
rest periods : 2 min
*use 1-2 warm up sets before 1st set of 4
use a heels together crow stance ( v stance )
and feet lower on platform to force knees
over toes quad drive.
in the top half of the rep
*prog overload each set in succession
a medium sumo stance with toes out.
3 sets : 10-10-10
*prog overload each set in succession as needed
6. COPENHAGEN ADDUCTION
3 sets : 0-1 RIR ( match sides for reps )