12.6.23 : LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
use stance cues as follows :
set 1 : feet together with ankles dorsiflexed
set 2 : hip width with hips turned out into external rotation
set 3 : hip width with ankles relaxed
3 sets : 15-12-8 + any RIR last set
*prog overload each set in succession
( SUB STRADDLE LIFT)
use a medium sumo stance and we want some good
rep exposure here as seen in the rx below here.
4 sets : 20-15-12-8 + any RIR
*prog overload each set in succession if needed
” KNEE FLEXION “
3. BB SPLIT SQUAT
high bar squat loaded with moderate stride length.
3 sets : 10-8-6 +rest pause 2-3
rest periods : 3 min
*match sides for reps
*on rest pause break split stance to regular standing position
then get back into split position to finish the set
close v stance with emphasis on knees
over toes. be very cautious and controlled with
this much knee flexion. should be greased up from
above workload.
3 sets : 15-10-8 + any RIR
*prog overload each set in succession
5. PETERSON VMO STEP UP (C/S) ANTERIOR
DEVELOPER STRETCH (C/S) SINGLE LEG
HAMSTRING FLEXED ISO CONTRACTION
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. | from a standing position curl one leg into knee flexion
on the hamstring like you’d flex your bicep and hold…do 3 to
5 long pulsed holds.
*behind every set do the anterior chain developer stretch
and hamstring contraction.
3 sets : 12-10-8 | 3-5 pulsed holds