SUNDAY | 9-28-25 | 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
single leg step down done from box height determined by your anatomy/ability.
this will assess hip and knee flexion capacity well. you can adjust the range progressively
each set as well as load a db with free hand grabbing something for stability.
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 | FFE SPLIT SQUAT ( FRONT FOOT ELEVATED )
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.
2 sets : 8 to 10 ( match sides for reps )
rest periods : 3 min
*prog overload each set in succession
4. COPENHAGEN ADDUCTION ( S/S )
LEG EXTENSION
single leg elevated hip adduction with leg in bent knee position and pulled into hip IR.
done from side plank position. do both sides. | hip width stance with emphasis on the
full extension of the concentric every rep
3 sets : 1 RIR ( match sides for reps )
2 sets : 15 to 20
* 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 :
