10
11
2024
10/12/24 | LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
1. DEFICIT SLDL ( STIFF LEGGED DEADLIFT )
hip width stance and use a deficit only if you can train an exaggerated
range of motion safely.
3 sets : 12-10-8 ( 1 RIR )
*prog overload each set in succession
^last set leave one rep in reserve
hip width stance and use a deficit only if you can train an exaggerated
range of motion safely.
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
2. BB FRONT SQUAT
just outside hip width stance with toes out slightly. vertical torso and
max depth with heels wedged.
4 sets : 10-8-6-4
rest periods : 3 min
*prog overload each set in succession
just outside hip width stance with toes out slightly. vertical torso and
max depth with heels wedged.
4 sets : 10-8-6-4
rest periods : 3 min
*prog overload each set in succession
3. CANNONBALL LEG PRESS
feet together and very low on platform
3 sets : 20-15-12
*prog overload each set in succession
POST EXHAUSTION | SEATED LEG EXTENSION
hip width stance ( i put yoga blocks under my legs to increase
the stretch position )
2 sets : 10 to 15
4. SEATED LEG CURL ( C/S ) BB ZOMBIE LUNGE
legs together stance | walking lunge that leads with the same leg
every step. do both sides
2 sets : 10 to 15 | 10 to 15 ( match sides for reps )
*prog overload each set in succession