1/20/25 | LEG SESSION
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
done from back extension but with neutral spine and pulling with the hamstrings to
glute squeeze that finishes hip extension. hip width stance.
3 sets : 15-12-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
high bar loading position. vertical shin in bottom of squat
position will determine your stride length. do both sides.
last set you’ll need full rest period between each leg.
4 sets : 6-5-4-8
rest periods : 3 min
*prog overload each set in succession
*use 1-2 warm up/ramp up sets prior to setwork shown
3. CANNONBALL LEG PRESS
heels together v stance low on platform. you will go into your
toes in the bottom range. the movement slows as it gets into deep flexion
so you can stay in control.
3 sets : 20-15-12
*prog overload each set in succession
POST EXHAUSTION | SEATED LEG EXTENSION
hip width stance and seat back all the way so you can lay back as
far as possible. keep knees lined up on the moment arm ( the hinge
point of the machine )
2 sets : 15-15
4. LYING LEG CURL
EXTENSION ( C/S ) ALTERNATING WALKING LUNGE
feet together stance. | add db loading if you can do 20+ reps on each leg with bodyweight
2 sets : 10 to 15 | 15-15 ( 30 total with both legs )
*prog overload each set in succession
5. SEATED MACHINE ADDUCTION
2 sets : 20-20
LYING LEG CURL EXTENSION?
JUST A LEG CURL WILL DO!!