07
20
2024
7/21/24 : LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
1. 45 DEGREE HIP EXTENSION
hip width stance with neutral spine position
3 sets : 15-12-10
*prog overload each set in succession
hip width stance with neutral spine position
3 sets : 15-12-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
4 WEEK MESO
2. 2 DB BULGARIAN SPLIT SQUAT
dbs held at sides with vertical shin position in bottom squat
4 sets : 8-8-6-20
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
dbs held at sides with vertical shin position in bottom squat
4 sets : 8-8-6-20
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. PLATZ HACK SQUAT
feet low on platform with heels together and toes slightly out
3 sets : 10 to 15
*prog overload each set in succession
POST EXHAUSTION | SEATED LEG EXTENSION
hip width stance with emphasis on end range squeeze and pause
1 set : 50 ( done in cluster sets to reach 50 total reps )
1 set : 10 + drop 10
4. SEATED LEG CURL ( C/S ) VMO SISSY SQUAT
just outside hip width stance | sissy squat that’s partial range meaning
knees won’t touch floor. use something to hang onto for stability and
assistance. stance is hip width on the toes.
2 sets : 10 to 15 | failure
*prog overload each set in succession