12
28
2023
12.28.23 : LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
1. LYING LEG CURL (S/S)
ANTERIOR DEVELOPER
legs together on leg curl | kneeling leg extension with
the only joint moving being the knees. this means your entire upper
body inline and laying back into full stretch position. use a cable deload.
3 sets : 15-12-10 | 0-1 RIR
*prog overload each set in succession MEAT AND POTATOES LIFT
ANTERIOR DEVELOPER
legs together on leg curl | kneeling leg extension with
the only joint moving being the knees. this means your entire upper
body inline and laying back into full stretch position. use a cable deload.
3 sets : 15-12-10 | 0-1 RIR
*prog overload each set in succession MEAT AND POTATOES LIFT
” KNEE FLEXION ”
2. BB FRONT SQUAT
set spotter arms for parallel squat height. use an outside hip width
stance with heels wedged. keep a vertical torso position.
4 sets : 8-6-4-3
rest periods : 3 min
*use 1-2 warm up sets prior to setwork
*prog overload each set in succession if needed 3. CANNONBALL HACK SQUAT
heels touching v stance with feet low on platform
3 sets : 20-15-8 + drop 6 + drop 4
stance with heels wedged. keep a vertical torso position.
4 sets : 8-6-4-3
rest periods : 3 min
*use 1-2 warm up sets prior to setwork
*prog overload each set in succession if needed 3. CANNONBALL HACK SQUAT
heels touching v stance with feet low on platform
3 sets : 20-15-8 + drop 6 + drop 4
4. PETERSON VMO STEP UP
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.
3 sets : 10-10-10
*prog overload each set in succession
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.
3 sets : 10-10-10
*prog overload each set in succession
5. COPENHAGEN ADDUCTION
( S/S ) SEATED LEG EXTENSION
take Copenhagens to failure but match sides for
reps. | legs together on leg extension
3 sets : 0 RIR | 15-15-15