FRIDAY | 8-28-25 | QUAD DOMINANT LEGS
QUAD DOMINANT
HAMS
GLUTES
ADDUCTORS
DYNAMIC WARM UP
(a) cossack squat with hip int/ext rotations
(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
vertical shin in bottom position of squat for stride reference.
rear foot elevated to the ankle. do both sides. can use multi flex landmines
or dbs.
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. HEELS WEDGED DB SUITCASE SQUAT
heels wedged with narrow stance inside hip width. dbs held at sides. i use a small
plyo box to squat deeper on these but anatomy will alter ROM slightly. deep as you can squat
with vertical torso.
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 :
