FRIDAY | 3-13-26 | QUAD DOMINANT LEGS
QUADS
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: Body aligned from knees through shoulders.
Initiate movement by driving toes into platform and contracting hamstrings before hips break.
Control descent until hamstrings are fully lengthened without losing neutral spine.
Pull through heel tension and finish by squeezing glutes while keeping ribs down.
Avoid excessive lumbar extension at the top.
Sets/Reps: 3 sets : 2 RIR -1 RIR – task failure last set
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
2. SEATED LEG EXTENSION
Contextual Cues: Hip width stance, avoid locking knees, full concentric extension, slow controlled eccentric.
Don’t train to failure rather use to accentuate muscle contraction and prime for motor unit
recruitment on compounds.
Sets/Reps: 2 sets : 20-15
Tempo: 2-0-2
Progressive Overload: add loading each set if possible
Muscle Mechanic: add husla pad for extended bottom end stretch position
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
4. LINEAR HACK SQUAT MACHINE
Contextual Cues: Feet inside hip width and mid/low on platform. Drive through
toes a bit more. Maximum knee flexion and depth on every rep.
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
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
5. WALKING LUNGE
Contextual Cues: Controlled stride with front knee tracking over toes.
Maintain upright torso and stable pelvis while descending into deep knee and hip flexion.
Drive through full foot of lead leg to stand while rear leg follows through.
Avoid bouncing between steps – each rep should maintain continuous tension through
quads and glutes.
Sets/Reps: 2 sets : 60 to 90 seconds active tension
Tempo: 2-0-2
Progressive Overload: add dbs if you’re a superhuman
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
