2-18-25 | LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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NOTES :
If you need to add a set to any series bc you didn’t reach a high
output effort, do it. Effort is relative and the higher it is, the less overall
volume a person requires. Reps are also of less importance than effort. Set
the baseline with effort and execution.
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 : 12 to 15
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
feet mid platform with hip width stance. your entire foot should
stay on platform throughout the squat. adjust your footing accordingly
and relatively to your anatomy.
4 sets : 12-10-8-6
rest periods : 3 min
*prog overload each set in succession
*last set is all out effort 3. DB BULGARIAN SPLIT SQUAT
use a shorter stride with knee over toes for more
quad bias. dbs held at sides. do both sides.
3 sets : 10-10-8
*prog overload each set in succession
4. WEIGHTED BACK EXTENSION
( C/S ) SISSY SQUAT
inside hip width stance. |use sissy squat stand if applicable or bracing
for freestanding ones onto your toes.
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