TUESDAY | 10-28-25 | 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
hip width position with ankles in plantar flexion
3 sets : 15-12-8 + drop 6
*prog overload each set in succession
PRE EXHAUSTION | KNEELING ANTERIOR CHAIN DEVELOPER
kneeling closed chain leg extension with accommodating resistance
to aid the the range and execution of reps. knee extension done with knees, hips,
and shoulders in line while moving across the knees as the moment arm.
3 sets : 0 RIR
*prog overload each set in succession by reducing band accommodating resistance
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 3. BB CANNONBALL SQUAT
just inside hip width stance with heels wedged. vertical torso position that will
emphasis on knee flexion.
3 sets : 8-6-4 + drop 4
rest periods : 2.5 min
*prog overload each set in succession
*use 1 warm up set prior to listed setwork
4. COPENHAGEN ADDUCTION ( S/S )
SEATED 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 : task failure ( match sides for reps )
2 sets : 15 to 20 ( all out failure )
* RIR is one rep in reserve before task failure
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
