SUNDAY | 1-11-26 | QUAD BIASED 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
done with belt squat worn in standard fashion and rear foot elevated to
a plyo box or bench on the toes. 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. HACK SQUAT
inside hip width stance with feet low on platform. goal is max flexion range
of motion.
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
2 sets : ( 10-10-10 cluster with 15 seconds rest between each 10 )
*if you don’t hit 30 total in 3 drop weight and finish
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
