TUESDAY | QUAD DOMINANT LEG SESSION
QUAD DOMINANT
HAMS
GLUTES
ADDUCTORS
DYNAMIC WARM UP
(a) Lateral lunge with hip rotation – 2–3 sets of 6–8 reps each side
(b) Wedged deep goblet squat with ankle dorsiflexion – 2–3 sets of 8–10 reps
Contextual Cues: Hips pressed into pad, control eccentric, avoid knees drifting forward,
focus on hamstring contraction
Sets/Reps: 3 sets : 15-12-8 + single dropset to task failure
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
Contextual Cues: Torso upright, knee tracking toes, rear foot on toes of bench, drive through heel, focus on quads and glutes
focus on hamstring contraction. one db held same side as lead squat leg ( ipsilateral )
Sets/Reps: 4 sets: 5-5-3-3 + dropset to task failure
Tempo: 2-0-2
Progressive Overload: add loading each set if possible
3. SSB HACK SQUAT ( SAFETY BAR )
Contextual Cues: Feet inside hip width, maintain upright torso, full knee flexion, drive through mid-foot to glutes,
heels wedged
Sets/Reps: 3 sets: 10-10-10 + single dropset to task failure
Tempo: 3-1-1
Progressive Overload: add loading each set if possible
POST EXHAUSTION | COPENHAGEN ADDUCTION
Contextual Cues: Leg in bent knee, side plank alignment, focus on adductors, controlled eccentric
Sets/Reps: 3 sets: 0 RIR (match sides for reps)
Tempo: 3-1-1
Progressive Overload: increase reps or train to task failure each set
4. SEATED LEG EXTENSION
Contextual Cues: Hip width stance, avoid locking knees, full concentric extension, slow controlled eccentric
Sets/Reps: 30-20-10
Tempo: 2-0-2
Progressive Overload: add loading each set if possible
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
