9/14/24 | LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
————————————–
— SESSION —
done with bb and no 45 plates for max range of motion ( range
is as per personal mobility ) keep legs nearly locked with soft knee, and hinge
as sharply as possible with near neutral spine position. use slow and controlled
movement on these.
3 sets : 10-10-8 ( 1 RIR )
*prog overload each set in succession
^last set leave one rep in reserve
MEAT AND POTATOES LIFT
KNEE FLEXION
hip width stance with toes slightly out. need to wedge heels for
vertical torso and to promote max knee flexion. sub a front squat
if no belt squat available.
4 sets : 15-12-10-*21 ( 7-7-7 cluster )
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
^21 rep set first 7 reps are bottom half range, second 7 are full range, and
last 7 are top half
3. SLLP ( SINGLE LEG LEG PRESS )
stack hip with stance as low as you can have it on platform. goal is
max flexion with good spine position. do both sides.
3 sets : 10-10-15 to 20 done bilaterally with hip width stance
*prog overload each set in succession
POST EXHAUSTION | SEATED DB LEG EXTENSION
done from high bench with db held in feet. this will hit very hard in the top
end, so thats the emphasis is the shortened position.
2 sets : 10 to 15
4. SEATED LEG CURL ( C/S ) VMO SISSY SQUAT
legs together 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. with feet turned out.
2 sets : 10 to 15 | 0-1 RIR
*prog overload each set in succession