06
23
2024

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

By Adam 0

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LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS


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— SESSION —

 

1. STANDING LEG CURL
do both sides
3 sets : 15-12-10
*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 : 8-8-8-6
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession

3. BB SPLIT SQUAT
medium stride length ( so front shin is vertical in bottom of squat )
do both sides.
3 sets : 10-10-10 ( do both sides )
*prog overload each set in succession 

 

POST EXHAUSTION
SINGLE LEG SEATED LEG EXTENSION
hip width stance
2 sets : 20 to 30

 

 

4.  BACK EXTENSION ( 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 | 10-10 ( do both sides )
*prog overload each set in succession 

 

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