WEDNESDAY | 11-12-25 | QUAD DOMINANT 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 + single dropset to task failure
*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 : 12-10-6
rest periods : 3 min
*prog overload each set in succession
3. BB FRONT SQUAT
just inside hip width stance with heels wedged. vertical torso position that will
place emphasis on knee flexion. bar is loaded in front rack position.
4 sets : 4-4-4-4 + single dropset to task failure
rest periods : 2.5 min
*prog overload each set in succession
*use 1 warm up set prior to listed setwork
POST EXHAUSTION | 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 : 0 RIR
*prog overload each set in succession by reducing band accommodating resistance
4. 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 : 30-15-10 + single dropset to task failure
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
