SATURDAY | 12-27-25 | 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
high bar squat loading with stride distance that makes a vertical shin
in bottom position. goal is hip below knee in bottom so elevating the front foot
may be necessary pending your anatomy. do both sides.
4 sets : 5-5-3-3 + dropset to task failure
rest periods : 3 min
*prog overload each set in succession
*use 1 warm up set prior to listed setwork
3. CANNONBALL LEG PRESS
heels together with toes out. feet very low on platform. max knee flexion will make you go into
your toes in the bottom position. be in full control at all times.
3 sets : 15-12-10 + single dropset to task failure
*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 ( match sides for reps )
*prog overload each set in succession by reducing band accommodating resistance
4. SEATED LEG EXTENSION
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 :
