10/26/24 | LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
hip width stance with weight plate held in hands for
loading if applicable.
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
high bar position with heels wedged. stance is heels
together with toes out slightly
4 sets : 8-6-4-3
rest periods : 3 min
*prog overload each set in succession
3. HACK SQUAT ( KNEE FLEXION DOMINANT )
hip width stance with feet lower on platform to drive knee flexion. sub in
db or bb hacks with heels wedged if no hack squat available.
3 sets : 15-12-10
*prog overload each set in succession
POST EXHAUSTION | DB ZOMBIE LUNGE
walking lunge that leads with the same leg
every step. do both sides
2 sets : AMRAP ( aim for more than 12 reps per side and use as much weight
as you can keep good form with. go until motor unit failure – can’t take another
stride ) match sides for reps
4. SEATED LEG CURL ( C/S ) SEATED LEG EXTENSION
legs together stance and leaning fwd for stretch position | hip width stance
with as much ROM as possible on the negatives.
every step. do both sides
2 sets : 12 to 15 | 12 to 15
*prog overload each set in succession