11/23/24 | LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
hip width stance and leaning fwd for increased
stretch position. do both sides.
3 sets : 12-10-20
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
high bar position with heels wedged. stance is heels
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. DB BULGARIAN SPLIT SQUAT
shorter stride length with db held contralaterally ( off hand to
lead leg ) . use free hand to hang onto something for stability.
do both sides.
3 sets : 12-10-8
*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. 45 DEGREE HIP 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