08
02
2024
8/3/24 : LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
1. SEATED LEG CURL
legs together
3 sets : 15-12-10
*prog overload each set in succession
legs together
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 : 8-8-6-15
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 : 8-8-6-15
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. FROG PRESS
hip width v stance very low on platform. you will go into toes
in the bottom position. the goal here is major ROM.
3 sets : 15-12-8
*prog overload each set in succession
POST EXHAUSTION | SEATED LEG EXTENSION
hip width stance with emphasis on end range squeeze and pause
1 set : 45 ( done in 3 cluster sets to reach 45 total reps )
1 set : 8 + drop 8
4. BB GOOD MORNING ( 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 12 | 0-1 RIR
*prog overload each set in succession