11
15
2023
11.15.23 : LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
1. BB KANG GOOD MORNING
just outside hip width stance with toes straight fwd.
heels slightly wedged. high bar squat loading. do a good
morning to the bottom hinge position, then drop back
in the hips to a squat, then rock back to good morning
bottom position – then to full standing position. this one
requires a lot of control but puts a major stretch position
on the hammies.
3 sets : 12-10-8 + any reps in reserve
*RIR = reps in reserve
just outside hip width stance with toes straight fwd.
heels slightly wedged. high bar squat loading. do a good
morning to the bottom hinge position, then drop back
in the hips to a squat, then rock back to good morning
bottom position – then to full standing position. this one
requires a lot of control but puts a major stretch position
on the hammies.
3 sets : 12-10-8 + any reps in reserve
*RIR = reps in reserve
2. COPENHAGEN ADDUCTION
single leg side plank hip adduction done from 2 elevated
boxes allowing full hip opening.
3 sets : 0-1 RIR ( match sides for reps )
single leg side plank hip adduction done from 2 elevated
boxes allowing full hip opening.
3 sets : 0-1 RIR ( match sides for reps )
MEAT AND POTATOES LIFT
” KNEE FLEXION “
” KNEE FLEXION “
3. UNILATERAL DB BSS ( BULGARIAN SPLIT SQUAT)
use a shorter stride for more knee flexion and one db loaded
contralaterally ( off handed ) with other hand grabbing something
for stability.
*use 1-2 warm up sets before 1st set
4 sets : 8-8-6-4 + any reps in reserve
rest periods : 3 min
4. PLATZ HACK SQUAT
cannonball stance with heels touching and toes
v’d out. focus on maximum range of motion with
controlled weight distribution into the toes.
3 sets : 15-10-8 + drop 8 + rest pause 3
*prog overload each set in succession
*match sides for reps
cannonball stance with heels touching and toes
v’d out. focus on maximum range of motion with
controlled weight distribution into the toes.
3 sets : 15-10-8 + drop 8 + rest pause 3
*prog overload each set in succession
*match sides for reps
5. SEATED LEG EXTENSION (C/S) ANTERIOR
DEVELOPER STRETCH
use stance cues as follows each set :
set 1 : wide toes out
set 2 : hip width toes fwd
set 3 : legs together
*behind every set do the anterior chain developer stretch
3 sets : 15-15-15