06
29
2025
MONDAY | 6-30-25 | LEG SESSION
QUADS
HAMS
GLUTES
ADDUCTORS
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1. 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 ( 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 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 ( 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 adduction
2. LYING LEG CURL
hip width position with emphasis on both stretched and shortened
positions.
3 sets : 15-12-10
*prog overload each set in succession
3. DB BULGARIAN SPLIT SQUAT
dbs held at sides with foot rear elevated. goal is to have a slightly
forward tilting shin in bottom squat reflecting a shorter stride distance/stance.
3 sets : 10-8-6 + drop 6
rest periods : 3 min
*prog overload each set in succession
*use 1 warm up set prior to setwork to grease the movement pattern
dbs held at sides with foot rear elevated. goal is to have a slightly
forward tilting shin in bottom squat reflecting a shorter stride distance/stance.
3 sets : 10-8-6 + drop 6
rest periods : 3 min
*prog overload each set in succession
*use 1 warm up set prior to setwork to grease the movement pattern
4. FRONT RACK BB CANNONBALL SQUAT
front rack position with heels wedged and stance in v position
with heels together and toes out slightly.
3 sets : 20-12-8 + drop 6
*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 + drop 8
*prog overload each set in succession