11.9.24 | LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
hip width stance and leaning fwd for increased
stretch position.
3 sets : 12-10-20
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
2. BB CANNONBALL SQUAT
together with toes out slightly
4 sets : 6-5-4-15
rest periods : 3 min
*prog overload each set in succession
*use 1-2 warm up/ramp up sets prior to setwork shown
3. SLLP ( SINLGE LEG LEG PRESS )
just outside hip width stance so your knee can pass beside the torso
for more range of motion. do both sides.
3 sets : 10-10-8
*prog overload each set in succession
POST EXHAUSTION | VMO SISSY SQUAT
hip width stance on the toes laying back while driving knees forward
over the toes into aggressive flexion. you’ll knee to lay back as you push knees
fwd. hang onto something for stability.
2 sets : AMRAP ( with very strict and controlled form )
4. HIP EXTENSION/BACK EXTENSION ( C/S ) SLLE ( SINGLE LEG LEG EXTENSION )
inside hip width stance with toes pointed straight down. neutral spine position. |
hip width stance. do both sides.
2 sets : 10 to 15 | 12 to 15
*prog overload each set in succession
Little bit of a tip on the seated leg extension at the very end of the session.If you put some sort of a shim or wedge underneath you, you’re hamstring down towards the knee side on the seat, you’ll create a more aggressive stretch position. And if you also try to get this seat back as far as it can go so you can recline back.You’ll also get a better stretch position across the quads.
On the single leg leg, press the reason why you want to have your stance. A little wider is so your knee can open up past the side of your torso. This again will allow you a great range of motion. You’ll also want to work your foot to as low as you can. On the platform while maintaining full foot pressure. So you shouldn’t actually go into your toes or to your heels, you want your foot to be glued to the platfor
On the vmo Sissy squat, I actually use a deficit of about 9 inches. I’ll share a video on the socials here coming up pretty soon. So this is terminal knee extension – what’s called TKE, and this is huge knees over toes shit. This will make your knees bulletproof …it will also train your quads again – Key point here is in a longer Range of tension
ONE OF THE THINGS THAT WILL SEPARATE MY STYLE OF TRAINING COMPARED TO A LOT OF OTHERS WILL B. THE USE INTELLIGENTLY OF DIFFERENT RESISTANCE PROFILES, SO YOU CAN MAXIMALLY DEVELOP YOUR MOVEMENT PATTERNS AS WELL AS YOUR MUSCULATURE, YOUR PERFORMANCE AND ALL THAT OTHER GOOD SHIT.