10.7.23 : 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 —
done from floor position using a glute ham roller, a swiss ball,
or floor sliders. lying back position pulling hips up as you
leg curl.
3 sets : 0-1 RIR
” KNEE FLEXION “
2. BB HIGH BAR SQUAT
hip width stance with heels wedged and toes out slightly.
high bar squat loading. set up in a squat rack to focus on as
much clean squat depth as you can get with spotter arms in
place.
4 sets : 8-8-6-4 + drop 4 + top end partials to 0 RIR
rest periods : 2 min
*use 1-2 warm up sets before 1st set
inside hip width v stance low on platform. this will make
you go onto your toes, so control is imperative. use a band deload
if needed as this one is very technical and demanding. make sure you keep
your hips fwd ( in extension ) so all the stress comes across the quad.
in the top half of the rep
*prog overload each set in succession
back more, which will bias the hamstrings more and have less
knee flexion. db loads contralaterally ( opposite hand as lead leg )
use free hand to hold onto something for stability.
3 sets : 10-10-10 + drop 5
*prog overload each set in succession as needed
6. SINGLE LEG SEATED MACHINE ADDUCTION
do one side at a time to isolate each adductor
3 sets : 15-15-15
Developed some serious animosity towards you through this lift
Kind if a grinder thats for sure. Felt good to get the shit kicked oit of myself ?