SUNDAY | 4-12-26 | LEG SESSION : QUAD BIASED
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.
Overall, the design builds dense anterior
thigh development while reinforcing hamstring co-contraction, hip stability,
and knee durability under load.
Contextual Cues: Back supported on floor with hip width stance.
Hips elevated as you leg curl in unison.
Keeping hips up increases difficulty and
keeps tension on hamstrings.
Toes point up, not out.
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 or train
unilaterally if advanced.
2. 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
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: 8-6-4 + last set drop loading 25% and task failure
( use 1 warm up set prior to listed working sets )
Tempo: 2-0-2
Progressive Overload: add loading each set if possible
4. LINEAR HACK SQUAT
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: 15-12-10-6 + 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
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
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
