MONDAY | 10-13-25 | 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 position with ankle in plantar flexion. do both sides.
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. FROG PRESS
feet hip width and low on platform. goal is to open hips wide and go into the toes in
the bottom position for max range of motion.
3 sets : 15-10-6 + drop 10
rest periods : 2.5 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 :
