9/28/24 : LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
done using a glute ham raise or a back extension machine. hip width
stance with neutral spine and pure hip extension through the hamstrings
and glutes.
3 sets : 12-10-8 ( 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-*15 ( 5-5-5 cluster )
rest periods : 3 min
*prog overload each set in succession
^15 rep set first 7 reps are bottom half range, second 5 are full range, and
last 5 are top half
3. DB BULGARIAN SPLIT SQUAT
db held contralaterally in opposite hand as lead
squat leg. stride length for vertical shin in bottom squat
position. do both sides.
3 sets : 8-8-8 + drop 8
*prog overload each set in succession
POST EXHAUSTION | SEATED LEG EXTENSION
legs together stance with emphasis on the full extension in the top
2 sets : 25-15
4. SEATED LEG CURL ( C/S ) VMO SISSY SQUAT ( TKE )
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
^muscle mechanic : cable tke ( terminal knee extension )