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: Legs together cue and lean fwd
to exaggerate stretch on hams.
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. HIGH BAR BB SQUAT
Contextual Cues: Just inside hip width stance with heels wedged. Vertical torso
position biasing knee flexion. Slightly reduce ROM each set as you load.
Sets/Reps: 4 sets: 8-8-6-4
( 1-2 warm ups to get range of motion established )
Tempo:3-1-1
Progressive Overload: add loading each set as you shorten the ROM incrementally
working from max range to about parallel.
Contextual Cues: Foot mid platfrom with other one at very bottom
on the toes. 95% effort on top leg with shin angle at about 90 degrees
in bottom position. 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 : 20-10
Tempo: 1-0-1
Progressive Overload: add loading each set if possible
Muscle Mechanic: add husla pad for extended bottom end stretch position
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Muscle Mechanic R&D :
