TUESDAY | 7-15-25 | LEG SESSION
LEG SESSION
QUAD DOMINANT
HAMS
GLUTES
ADDUCTORS
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DYNAMIC WARM UP
(a) cossack squat with hip rotation
(b) wedged deep squat base with ankle dorsiflexion
(c) t spine mobility
hip width stance with fwd leaning torso to bias
more aggressive stretch position.
3 sets : 15-12-10
*prog overload each set in succession
inside hip width stance with feet lower on platform. how low is relative
to anatomy and mobility, but the goal here is knee flexion, so as deep as you
can go.
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
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
POST EXHAUSTION | SEATED LEG EXTENSION
stances as follows each set :
(1) hip width with toes out ( cannonball )
(2) legs together with toes straight up
(3) hip width with feet straight up
3 sets : 20-15-10 + drop 8
*prog overload each set in succession
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 ( 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
Leave me notes/comments/questions by clicking the comment bubble at the top
Muscle Mechanic R&D :
Somersault Squat
Adductor Mobs
