TUESDAY | 6-17-25 | LEG SESSION

1. STRAIGHT LEG COPENHAGEN ADDUCTION
single leg elevated hip adduction with leg is straight position on an elevated bench with
knee just over the edge ( where top leg is braced ) side plank position on another elevated box
or surface to create a deficit that allows full range stretch position. pull hip into midline with your
body as the resistance. add db on top hip for loading if applicable to you.
3 sets : 12-10-8
* 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 adduction

 

2. SEATED LEG CURL
just inside hip width stance and leaning fwd for exaggerated stretch position.
3 sets : 20-12-10
*prog overload each set in succession

 

3.HIGH BAR BB SQUAT
hip width stance with heels wedged and toes slightly out
3 sets : 12-10-6 + drop 6
rest periods : 3 min
*prog overload each set in succession
*use 1-2 warm up sets prior to setwork to grease the movement pattern where
you make sure you’re moving right for the working sets.

 

4. PLATZ HACK SQUAT
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 : 10 to 15
*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 )
2 sets : 10 to 15 + drop 8
*prog overload each set in succession

5. DB WALKING LUNGE
dbs stacked vertically on shoulders with alternating steps
2 sets : 30-16 ( total reps so divide in half for each leg )