THURSDAY | 4-3-25 | QUAD FOCUSED LEG SESSION
QUADS
HAMS
GLUTES
ADDUCTORS
————————————–
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
*reps could increase based on mobilizing the region and elimination of pain
in internal hip rotation
2. LYING LEG CURL
legs together stance
3 sets : 15-12-10
*prog overload each set in succession
high bar squat loaded with rear foot elevated to the ankle. vertical
shin in bottom squat for stride length reference. do both sides.
3 sets : 10-8-6 + any RIR to 1 RIR just prior to failure
rest periods : 3 min
*prog overload each set in succession
*use 1 warm up set prior to setwork to grease the movement pattern
4. DB GOBLET CANNONBAL SQUAT
heels wedged in a v stance with heels touching and
toes outward.
3 sets : 15-12-8
*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 )
3 sets : 30-20-10
*prog overload each set in succession
5. VMO PETERSON STEP DOWN
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 : 10-10