3.5.24 | 6 WEEK MESO/WEEK 2 | LEG SESSION | QUADS * HAMS * GLUTES * ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
COPENHAGEN ADDUCTION
lying glute ham raise using a roller cart, sliders, or swiss ball | side plank hip int rotation done
from dually elevated position which allows more hip clearance for ROM.
pull hip into adduction to lift your body up. do both sides.
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 : 10-8-6-4
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. FRONT FOOT ELEVATED BB SPLIT SQUAT
use a shorter stride with front foot boxed up 6 inches or so and
emphasize knee over toes flexion. do both sides
3 sets : 10-10-8 + any RIR last set only
hip width stance
3 sets : 25-20-15
*prog overload each set in succession
5. REVERSE HYPER ( C/S )
KNEELING ANTERIOR CHAIN DEVELOPER
feet together | 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 : 20 to 25 | 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 )