5.17.24 : LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
SEATED MACHINE ADDUCTION
done from floor position using glute ham cart or swiss ball.
lying on back and pulling hips and hamstrings into flexion…hip thrust
with a leg curl essentially. | slightly leaning fwd
3 sets : 0-1 RIR | 25-20-15
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
high bar loading with stance hip width. wedge heels
for vertical torso into deep squat position.
4 sets : 10-10-8-5 + any RIR
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. DUCK HACK SQUAT
heels together with toes way out, as well as knees out.
feet low on platform. you will go into your toes, so stay in
complete control of this one. you can sub leg press with same
stance protocols.
this one and don’t get sloppy.
3 sets : 15-10-8 + drop 6
*prog overload each set in succession
POST EXHAUSTION/BLOOD WORK :
LYING DB LEG EXTENSION
set bench on a slight decline with enough leg clearance so
db wont hit the floor. hold db in feet ( use a towel for padding if
needed ) i lay back on the bench for a more stretch position and
peak contraction. old school as it gets and effective.
3 sets : 10-10- ( 12 to 15 back down set )
*use short rest periods
4. NORDIC LEG CURL ( C/S )
KNEELING ANTERIOR CHAIN DEVELOPER
set up with a band deload if possible – done best with a floor glute ham
bench or a glute ham raise machine. | the exact reverse of the nordic
done kneeling and laying back across knee flexion.
2 sets : 0-1 RIR |0-1 RIR
*prog overload each set in succession