WEDNESDAY | 3-19-25 | LEG SESSION

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 : 25-10 ( last set leave 1 RIR )
*prog overload each set in succession

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 effort to 1 RIR

3. CANNONBALL LEG PRESS
heels together with toes outward, and feet very low on
platform. this will take you onto your toes, so make sure you’re
in complete control of this one at all times.
3 sets : 20-12-10
*prog overload each set in succession

POST EXHAUSTION :
CONTRALATERAL SINGLE DB RDL
( C/S : compound set )
VMO PETERSON STEP DOWN
single leg rdl with db held in off hand. free hand grabs rack post
or something for stability. do both sides | use plyo box height according to your anatomy and ability ( range
of motion ) one leg stays on edge of plyo box as you slowly squat down and touch the heel of
your non working leg ( this leg should be flexed and not used to push off at all ) squat back
up on the single leg until you hit rx reps. db is held in opposite hand as working leg. do both sides.
2 sets : 8 to 10 | 8 to 10
*prog overload each set in succession
* ( C/S is a compound set or superset )

4. COPENHAGEN ADDUCTION
single leg elevated hip adduction with leg in bent knee position and pulled into hip IR.
done from side plank position. do both sides.
3 sets : 1 RIR
* RIR is one rep in reserve before task failure