01
29
2024
NEW SPLIT | 1.30.24 | LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
1. SEATED LEG CURL (S/S)
COPENHAGEN ADDUCTION
leaning fwd with legs together stance | 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 : 15-12-10 | 0-1 RIR
*prog overload each set in succession
COPENHAGEN ADDUCTION
leaning fwd with legs together stance | 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 : 15-12-10 | 0-1 RIR
*prog overload each set in succession
MEAT AND POTATOES LIFT
” KNEE FLEXION “
2. DB CANNONBALL GOBLET SQUAT
goblet held db position with heels elevated in a close
v stance.
4 sets : 8-8-6-4 + drop 4
tempo : 4-1-1 ( 4 sec negs – 1 sec pause – 1 sec positives )
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession if needed
3. BB SPLIT SQUAT
front and rear foot slightly elevated for deeper ROM.
use a medium stride that allows a little forward knee travel.
3 sets : 15-12-10
4. SINGLE LEG VASTUS MEDIALIS STEP DOWN
single leg step down, with free leg heel spiked to floor touch with
no assistance back up. key here is progress your range each set. start
at an elevation you can full range ( no compensation from higher box )
3 sets : 8 to 12
*prog overload each set in succession with ipsilateral db loading ( same side )
single leg step down, with free leg heel spiked to floor touch with
no assistance back up. key here is progress your range each set. start
at an elevation you can full range ( no compensation from higher box )
3 sets : 8 to 12
*prog overload each set in succession with ipsilateral db loading ( same side )
5. DB RDL ( C/S )
SINGLE LEG SEATED LEG EXTENSION
just outside hip width stance | 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 : 15-15 | 20-20