3-5-25 | LEG SESSION
QUADS
HAMS
GLUTES
ADDUCTORS
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inside hip width stance and leaning fwd to exaggerate the
stretch position
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
2. DB BULGARIAN SPLIT SQUAT
one db loaded off hand ( opposite of lead leg ) and hanging onto
something with free hand for stability. stride length a tad shorter to
bias some knee over toes flexion. do both sides.
4 sets : 12-10-8-6
rest periods : 3 min
*prog overload each set in succession
*last set is all out effortÂ
3. HIGH BAR SMITH MACHINE CANNONBALL SQUAT
cannonball stance with heels together and toes out slightly.
wedge the heels for elevation and keep an upright torso position.
3 sets : 12-10-8
*prog overload each set in succession
4. REVERSE HYPER
( C/S ) SISSY SQUAT
inside hip width stance. |use sissy squat stand if applicable or bracing
for freestanding ones onto your toes.
2 sets : 20 to 25 | 10 to 15
*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.
3 sets : 20-15-12
*heavy duty cuffs are helpful here and many other cable movements ( i recommend Harbinger
due to heavy duty design )