7.8.24 | LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
————————————–
— SESSION —
lean fwd to exaggerate the stretch position. legs together.
3 sets : 20-12-10
*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 : 8-8-8-6 + any RIR
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. LOW BAR BB SPLIT SQUAT WITH FRONT
FOOT ELEVATED
medium stride length ( so front shin is vertical in bottom of squat )
front foot elevated a few inches. train full depth with back knee
touching floor gently. do both stances each set.
3 sets : 10-10-10
*prog overload each set in succession
POST EXHAUSTION
SEATED DB LEG EXTENSION
db held in between feet from seated high bench position that allows full leg
suspension. squeeze into full knee extension every rep as the top end is the most important
part of this one. train it as heavy as you can with rx reps in mind.
2 sets : 10 to 15
4. CONTRALATERAL DB RDL ( HIP EXTENSION ) ( C/S )
VMO STEP DOWN
single db held off hand as lead leg | 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 isn’t hip extension so bending fwd too much is counterproductive here )
2 sets : 10-10 | 8 to 10
*prog overload each set in succession