12/8/24 | LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
MACHINE ADDUCTION
hip width stance
3 sets : 12-10- (15 to 20) | 25-20-15
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
2. BB CANNONBALL SQUAT
high bar position with heels wedged. stance is heels
together with toes out slightly
4 sets : 6-5-4- ( 4-4-4 cluster set )
rest periods : 3 min
*prog overload each set in succession
*use warm up/ramp up sets prior to setwork shown
3. SMITH MACHINE BULGARIAN SPLIT SQUAT
stride length is set by having knee over mid foot in bottom squat
position. rear foot elevated at knee height. torso stays pretty vertical.
do both sides.
3 sets : 15-10-8
*prog overload each set in succession
POST EXHAUSTION | KNEELING ANTERIOR DEVELOPER
kneeling position in hip width stance with band accommodating
resistance – laying back with knees, hips, and shoulders in
line hinging across the knees.
2 sets : AMRAP ( with very strict and controlled form )
4. BACK EXTENSION/HIP EXTENSION ( C/S ) SLLE ( SINGLE LEG LEG EXTENSION )
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
This is going to be a nasty one 🌶