FRIDAY | 12-12-25 | QUAD DOMINANT LEG SESSION
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
goal is max knee flexion, so use a shorter stride that puts your knee over the toes ( want full foot
to stay on ground but maximize the range ) dbs loaded at hips. do both sides.
3 sets : 12-10-6
rest periods : 3 min
*prog overload each set in succession
3. HIGH BAR BB CANNONBALL SQUAT
close v stance position with heels in and toes out. bar is loaded high with a
vertical torso position. heels wedged for max knee flexion.
4 sets : 3-3-3-3 + 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 :
