WEDNESDAY | 5-27-26 | 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: Lying position with knees
in line with moment arm of machine. Hip width
stance with toes straight. Bias full range stretch and full roller
to hams shortened position without torquing at the hips to
compensate movement.
Sets/Reps: 3 sets : 15-10-8 + drop 8
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
3. POLIQUIN STEP-UP / STEP-DOWN
( VMO / TERMINAL KNEE EXTENSION / ANTERIOR KNEE CONTROL )
Contextual Cues: Stand on a low slant board, wedge, or small elevated surface with
the heel of the working leg elevated and the toes lower. The non-working leg stays
straight and slightly in front of the body, with the heel hovering or lightly
reaching toward the floor.
Sets/Reps: 2 sets: 10-10
Tempo: 3-1-1
Progressive Overload: Start with a very small range of motion and a low wedge or step.
Progress first by improving control, then by increasing range of motion,
then by increasing reps, and only then by adding load.
Contextual Cues: Torso upright, knee tracking toes.
Shorter stride for max knee flexion over toes.
Use a small platform to create the deficit on the front leg.
( i use a box i built thats approximately 4 inches, then i adjust
based on anatomy and training execution )
Rear foot elevated to the ankle at knee height. Do both sides
Sets/Reps: 3 sets: 10-6-4+ 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
5. 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 : 35-25
Tempo: 1-0-1
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 :
