2.23.24 | LEG SESSION | QUADS * HAMS * GLUTES * ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
COPENHAGEN ADDUCTION
done from ghr or nordic glute ham and is a front to
back motion biasing knee flexion and extension ( leg curl )
stance is hip width. you will need to place hands down for
assistance, but the goal is to use as little help as
possible. | side plank position done from dually elevated position
which allows more hip clearance for ROM. do both sides to rx and
match reps.
3 sets : 0-1 RIR | 0-1 RIR ( match sides for reps )
*prog overload each set in succession
KNEE FLEXION
6 WEEK PROGRESSION
hip width stance with feet lower on platform ( low as you can
place them and keep your heels down for a full foot squat pattern.
4 sets : 6-6-6-6
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. DB BULGARIAN SPLIT SQUAT
dual db loading at the hips with a shorter stride
to bias knee flexion.
3 sets : 12-10-8 + drop 6
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 w db loading
same side ( ipsilateral )
5. 45 DEGREE HIP EXTENSION ( C/S )
KNEELING ANTERIOR CHAIN DEVELOPER
feet together stance with deepest bottom stretch position you can
take | hip width stance. 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.
2 sets : 0-1 RIR | 0-1 RIR + head immediately to leg ext and train 10 reps
*prog overload each set in succession ( 45 degree ext with db/plate weight | ant
developer with reduced deload )