08
16
2024
8/17/24 | LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
1. SMITH MACHINE GOOD MORNING
hip width stance with neutral spine position and soft knees. use a
strict hinge here with as much range as you can keep good technique.
3 sets : 15-12-10
*prog overload each set in succession
hip width stance with neutral spine position and soft knees. use a
strict hinge here with as much range as you can keep good technique.
3 sets : 15-12-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
4 WEEK MESO
2. SMITH MACHINE HIGH BAR BULGARIAN
SPLIT SQUAT
rear elevated foot with slight knee over toe flexion. do both sides.
4 sets : 8-8-6-15
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
SPLIT SQUAT
rear elevated foot with slight knee over toe flexion. do both sides.
4 sets : 8-8-6-15
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. PLATZ HACK SQUAT
close v stance with heels together. goal is as much
flexion as possible.
3 sets : 10 to 15
*prog overload each set in succession
POST EXHAUSTION | SLLE ( SINGLE LEG LEG EXTENSION
inside hip width stance
2 sets : 20-15
4. SEATED LEG CURL
feet together and leaning fwd position
3 sets : 15-12-10
*prog overload each set in succession
5. PETERSON STEP DOWN
one legged squat off plyo box with stiff free leg touching heel
to the floor. use as big of ROM as you can keep a vertical torso with.
do both sides.
2 sets : 10-10