2/3/25 | LEG DAY
QUADS | HAMS | GLUTES
ADDUCTORS
— 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
PRE 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 : 15-12
MEAT AND POTATOES LIFT
KNEE FLEXION
high bar loading in hip width stance with heels
elevated/wedged. vertical torso and knee flexion emphasis.
4 sets : 8-8-8-8
rest periods : 3 min
*prog overload each set in succession
*last set is all out effort
3. HACK SQUAT
narrow stance ( feet just a few inches apart )
3 sets : 10-10-8
*prog overload each set in succession
4. SEATED LEG CURL
( C/S ) SPLIT SQUAT
feet together stance. |vertical shin in bottom position for stride length.
add db loading if you are able to
2 sets : 10-10 | 10-10
*prog overload each set in succession
5. STANDING CABLE HIGH TO LOW ADDUCTION
cable set to just higher than hips position with ankle cuff worn hook to outside of
ankle. stand sideways to cable with inside leg hooked up and pulling towards midline.
imagine the resistance pulling you into half splits, then pulling back to midline. do both sides.
2 sets : 15-15