6.10.24 | LEG SESSION | QUADS * HAMS * GLUTES * ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
————————————–
— SESSION —
use a hip width stance
3 sets : 20-15-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
4 WEEK MESO
hip width stance with heels wedged. goal is vertical torso position with
max knee flexion.
4 sets : 8-8-8-8
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. DB BULGARIAN SPLIT SQUAT
rear foot elevated to the ankle with db in each hand. if you
have stability issues, go to single db and holding onto something
for stability.
3 sets : 10-10-10 ( do both sides )
*prog overload each set in succession
* i increase depth by using a small box under lead
leg to create a deficit for more flexion.
POST EXHAUSTION
SINGLE LEG SEATED LEG EXTENSION
hip width stance
2 sets : 30-20
4. 45 DEGREE HIP EXTENSION ( C/S )
VMO STEP DOWN
neutral spine position and as much hinge as you can on the negatives | 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 | 10 to 12 ( do both sides )
*prog overload each set in succession