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: DB is held off hand to trained side. Try to
not use any added stability for this single leg hinge. Organize
the spine around the movement. Train both sides each set.
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. 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
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. SISSY SQUAT
Contextual Cues: Use a position of stability to hang onto. Stance is narrow on the
toes and leaning back while tracking knees out over toes. Should be a straight line from
knees to your neck with active biased knee flexion.
Sets/Reps: 2 sets: task failure
Tempo: 3-1-1
Progressive Overload: improving technique is progressive overload in itself. These
are difficult.
POST EXHAUSTION
SEATED LEG EXTENSION
Contextual Cues: Hip width stance, 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. This quantifies the end range of quad function in shortened
position.
Sets/Reps: 2 sets : 15 to 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 :
