NEW SPLIT | 1.19.24 | LEG SESSION : QUADS | HAMS | GLUTES ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
COPENHAGEN ADDUCTION
hip width stance drag curl from ghd or similar anchored position | side
plank single leg hip adduction. do this from a dually elevated position on
both the forearm supported and leg supported sides. this creates adequate room
for hip drop to get a max range of motion.
3 sets : 0-1 RIR | 0-1 RIR
*prog overload each set in succession
MEAT AND POTATOES LIFT
” KNEE FLEXION “
2. BB CANNONBALL SQUAT
high bar squat loading with heels wedged and stance very
close. heels in with toes out slightly. goal is maximum tolerable
depth with vertical torso position. let this one humble you and honor
the technique.
4 sets : 8-8-6-4 + drop 4
rest periods : 3 min
*use 1-2 warm up sets prior to setwork
*prog overload each set in succession if needed
3. ONE DB BULGARIAN SPLIT SQUAT WITH STABILTY
db loaded contralaterally ( off hand to squat lead leg ) and holding
onto something for stability with the free hand. keep the db tight to
your hip on the back leg.
3 sets : 12-10-8 + any RIR last set
4. SLLP ( SINGLE LEG LEG PRESS )
done with foot lower on platform to get more quad stress
out of this one. if you have pain or extreme weakness on one side,
use a b stance with free leg on toes to help stabilize and provide
some light assistance to working leg.
3 sets : 10-10-10
*prog overload each set in succession
5. KNEELING ANTERIOR DEVELOPER ( C/S )
SEATED LEG EXTENSION
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. | use stance cues as follows for seated leg ext only :
set 1 : cannonball ( knees open with feet close and toes out )
set 2 : hip width toes straight
2 sets : 0-1 RIR | 12 to 15