THURSDAY | 8-14-25 | LEG SESSION
QUAD DOMINANT
HAMS
GLUTES
ADDUCTORS
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 hips internally rotated ( turned in a bit ) and this will
bias the outer sweep a bit more.
3 sets : 15-12-10 + drop 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. add band tension if applicable.
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. DEFICIT DB BULGARIAN SPLIT SQUAT
one db held same side as lead leg. use a small box to create
a deficit for larger ROM in bottom position. slight acute angle of the
knee ( less than 90 degrees )in bottom squat for quad bias. do both sides
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 :
