05
28
2024

5.29.24 : LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS

By Adam 1

LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
————————————–

— SESSION —

 

1. SEATED LEG CURL
hip width stance
3 sets : 20-15-10
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
KNEE FLEXION
4 WEEK MESO

 

 

2. FRONT RACK SMITH MACHINE SQUAT
hip width stance with heels wedged. goal is vertical torso position with
max knee flexion.
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 LEG PRESS
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
SEATED LEG EXTENSION
hip width stance
2 sets : 30-15

 

4.  NORDIC LEG CURL ( C/S )
VMO STEP DOWN
set up with a band deload if possible – done best with a floor glute ham
bench or a glute ham raise machine. | single leg stepdown squat from low plyo
box or platform ( this rom depends on you and your tolerable hip and knee flexion )
get as much range as you can but with an organized spine – again goal isnt hip extension
so bending fwd too much is counterproductive here )
2 sets : 0-1 RIR |0-1 RIR ( match sides for reps )
*prog overload each set in succession 

Comment
1
Adam

Front rack squats always suck. Never been like wow these feel great today. Make you harder to kill though for sure

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