02
10
2024
2.11.24 : LEG SESSION { QUADS * HAMS * GLUTES * ADDUCTORS }
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
1. LYING LEG CURL (S/S)
SEATED MACHINE ADDUCTION
hip width stance with slow negs and emphasis on
stretch position. | try to increase ROM on the negs each
set progressively.
for hip drop to get a max range of motion.
3 sets : 15-10-8 + partials on last set | 25-20-15
*prog overload each set in succession
SEATED MACHINE ADDUCTION
hip width stance with slow negs and emphasis on
stretch position. | try to increase ROM on the negs each
set progressively.
for hip drop to get a max range of motion.
3 sets : 15-10-8 + partials on last set | 25-20-15
*prog overload each set in succession
MEAT AND POTATOES LIFT
” KNEE FLEXION ”
” KNEE FLEXION ”
2. BB SPLIT SQUAT
high bar squat loading with front foot wedged for
more knee over toes flexion.
4 sets : 7-6-5-3
tempo : 3-1-1 ( 4 sec negs – 1 sec pause – 1 sec positives )
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
high bar squat loading with front foot wedged for
more knee over toes flexion.
4 sets : 7-6-5-3
tempo : 3-1-1 ( 4 sec negs – 1 sec pause – 1 sec positives )
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. CANNONBALL LEG PRESS
feet together low on platform. for more range, go onto your
toes in the bottom end.
3 sets : 12-10-10 + rest pause 0-1 RIR
4. KNEELING ANTERIOR CHAIN DEVELOPER
kneeling position facing cable set in a higher position. deload the
movement by adding weight on the stack. stance is just outside hip width with
with knees, hips, and spine all in line ( closed chain ) . lay back as far as you can,
then thrust up using your quad drive.
3 sets : 0-1 RIR
*prog overload each set in succession by reducing deload
kneeling position facing cable set in a higher position. deload the
movement by adding weight on the stack. stance is just outside hip width with
with knees, hips, and spine all in line ( closed chain ) . lay back as far as you can,
then thrust up using your quad drive.
3 sets : 0-1 RIR
*prog overload each set in succession by reducing deload
5. 45 DEGREE HIP EXTENSION ( C/S )
SEATED LEG EXTENSION
just outside hip width stance with hips internally rotated slightly
( toes inward )| hip width stance.
2 sets : 10-10 | 10 drop 5 – 10 drop 10
*drop = dropset to lighter weight and rep immediately with no rest