WEDNESDAY | 2-25-26 | QUAD BIASED LEG SESSION
QUAD DOMINANT
HAMS
GLUTES
ADDUCTORS
Physiological Intent
This quad-dominant leg session is structured to create high-tension knee flexion
and extension demand while preserving hip integrity and structural balance.
The lying leg curl primes the posterior chain first, establishing hamstring
stiffness and protecting the knee before heavy knee-dominant loading.
The SSB hack squat then becomes the primary mechanical driver—maximizing
deep knee flexion, quad recruitment, and axial loading tolerance without
excessive spinal demand. Unilateral Bulgarian split squats reinforce pelvic
control, correct side-to-side discrepancies, and extend quad/glute stimulus
through longer ranges. Copenhagen adduction fills the often-neglected
frontal plane, fortifying adductors for hip stability and force transfer.
The session finishes with targeted knee extension and terminal knee flexion
work to exhaust the quads in shortened ranges, driving hypertrophy and
connective tissue resilience. Overall, the design builds dense anterior
thigh development while reinforcing hamstring co-contraction, hip stability,
and knee durability under load.
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: Feet inside hip width, maintain upright torso, full knee flexion, drive through mid-foot to glutes,
heels wedged
Sets/Reps: 4 sets: 8-5-3-3 + reduce load 25–30% and go to task failure
on last set only
Tempo:3-1-1
Progressive Overload: add loading each set if possible on full depth every rep with
good execution
3.DB BULGARIAN SPLIT SQUAT
Contextual Cues: Torso upright, knee tracking toes, rear foot elevated to ankle on RFE device, drive through heel, focus on quads and glutes
Sets/Reps: 3 sets: 10-10-10 + rest pause 10-15 seconds and task failure on same
loading last set only
Tempo: 2-0-2
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.
dually elevated on leg and forearm supported ends. the leg side needs to be higher relatively to your
anatomy for good resistance profile.
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: 12-12-12
Tempo: 2-0-2
Progressive Overload: add loading each set if possible
Muscle Mechanic: add husla pad for extended bottom end stretch position
(S/S)
SISSY SQUAT ( TKE )
Contextual Cues: standing on the toes in hip width stance, lay back and squat down under extreme
control. use something to hang onto for stability.
Sets/Reps: 3 sets: task failure
Tempo: 3-0-2
Progressive Overload: no loading needed
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Muscle Mechanic R&D :
