SATURDAY | 9-13-25 | QUAD BIASED 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) kneeling anterior developer ( to open anterior hips and chain )
hip width stance with hips internally rotated ( turned in a bit ) and this will
bias the outer sweep a bit more.
3 sets : 15-12-8 + drop 6
*prog overload each set in succession
slightly acute knee angle in bottom squat ( less than 90 degrees knee angle )
with front foot elevated enough to get your hip below the knee joint in bottom position.
dbs held at sides or 1 db and pvc pipe if you lack good stability and balance.
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.CANNONBALL LEG PRESS
feet low on platform with heels together and toes pointed out a bit. its okay to
go into your toes in the bottom position if you can control that while keeping spinal
position stable and not hurting yourself.
3 sets : 20-15-12 + rest pause 5
rest periods : 3 min
*prog overload each set in succession
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 : 10 to 15 ( taken to full fatigue )
*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 :
