11.26.2023 : LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
high bar squat loading with stance cues as follows :
set 1 : outside hip width toes out slightly
set 2 : hip width toes inward slightly
set 3 : feet close together toes fwd
3 sets : 10 to 12
*RIR = reps in reserve
*prog overload each set in succession
turn sideways a bit to create more range of resistance
on the hip machine. do both sides for rx reps.
3 sets : 15-15-15
*prog overload each set in succession if needed
” KNEE FLEXION ”
3. QUAD DOMINANT SSB SQUAT
just outside hip width stance with heels wedged.
goal is maximum knee flexion with vertical spine.
*use 1-2 warm up sets before set of 6
4 sets : 20-6-5-4
rest periods : 3 min
*20 rep set is light to open up and put blood into the muscle
and to mobilize the squat pattern before heavy work
inside hip width stance with heels wedged.
3 sets : 15-10-8 + any RIR
*prog overload each set in succession
5. PETERSON VMO STEP UP (C/S) ANTERIOR
DEVELOPER STRETCH
done from elevated surface ( which you can increase or decrease based on
your range and capabilities. ) wedge the heel of the elevated foot to
encourage toe drive. support leg is held stiff and on the heel so you don’t
push off with that leg. its a single leg vmo squat. add weight with an
ipsilaterally loaded db and in a rack so you can grab a post for
stability.
*behind every set do the anterior chain developer stretch
3 sets : 10-10-10