8/31/24 | LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
done kneeling or standing on machine. can sub monkey foot, cable
with hamstinger strap – or use lying leg curl if needed.
3 sets : 15-12-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
4 WEEK MESO
hip width stance with heels elevated/wedged. maintain a vertical
torso and get as much knee flexion as you can in good position. use a box
position as low as you can range out ( elite range is cheeks to sneaks, but adjust
to your capability )
4 sets : 12-10
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. CONTRALATERAL DB SPLIT SQUAT
use a stride length that has a vertical shin in bottom of squat
position. if your anatomy doesn’t allow you to get slight hip below
knee position with back knee touching floor, elevate the lead leg slightly.
train both stances each set.
to gain that. use free hand to hang onto something for stability.
3 sets : 15-12-8
*prog overload each set in succession
*contralateral means hold weight in opposite hand as lead leg
*muscle mechanic note – try ipsilateral smith machine variability
with parallel to bar stance and bar loaded same shoulder as lead leg.
POST EXHAUSTION | SINGLE LEG SEATED LEG EXTENSION
line up hip in straight line with tibia. emphasize the end range squeeze
position.
1 set : 30 ( done in 10 rep clusters )
1 set : 20 ( done straight set style )
4. SMITH MACHINE 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 15 | 0-1 RIR
*prog overload each set in succession