FRIDAY | 4-18-25 | LEG SESSION
QUADS
HAMS
GLUTES
ADDUCTORS
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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 ( match sides for reps )
* 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
**muscle mechanic : 45 degree single leg adduction2. GLUTE HAM ROLLER ( SWISS BALL LEG CURL )
hip width stance on heels. hip thrust as you pull legs under you ( leg curl )
3 sets : 0-1 RIR ( increase intensity each set if possible )
*prog overload each set in succession
high bar squat loaded. split stance adjusted for length so shin
is vertical in bottom position.
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. CANNONBALL LEG PRESS
heels together v stance very low on platform . if able to do so, go into your
toes in the bottom for more knee flexion.
3 sets : 20-12-8
*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 : 20-15-10
*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