04
30
2021

LEGS ( QUAD DOMINANT )

By Adam 0

QUADS/ADDUCTORS/HAMSTRINGS
LIGHT GLUTES

—————————————

PRE-HAB/ACTIVATION/MOBILITY

PVC PIPE SHOULDER OPENERS
HIP EXTENSION/SUMO PREP
PIRIFORMIS RELEASE
HIP INTERNAL/EXTERNAL ROTATION
COSSACK SQUAT
FROG PUMPS
SINGLE LEG HIP THRUST WITH HIP SHIFT

_______________________________________________________

1.  SEATED MACHINE ADDUCTION
3 SETS : 15-15-15

SUPERSET WITH

HANGING HIP FLEXOR RAISE
DRIVE KNEE UP AND HOLD FOR A SECOND
3 SETS : 8-8-8 ( ON EACH SIDE)
2. WESTSIDE SUMO STANCE SQUAT
2-3 WARM UP SETS
5 SETS : 8-6-4-3-8

3. FRONT FOOT ELEVATED DB
SPLIT SQUAT
FRONT FOOT ELEVATED A FEW INCHES AND REALLY
LEAN ONTO THAT LEAD LEG PUSHING THE KNEE OVER
THE TOES
4 SETS : 12-10-8-15
4. LEG PRESS
INSIDE HIP WIDTH STANCE WITH FEET
LOW ON PLATFORM.
PLACE FOAM ROLLER IN BETWEEN YOUR LEGS.
4 SETS : 15 TO 20 + DROP 15 TO 20 ON LAST SET
5. BODYWEIGHT LEG EXTENSION
(ANTERIOR CHAIN DEVELOPER)
USE BAND DELOAD  IF NEEDED WITH
HIP WIDTH LEG SPACING.
3 SETS : FAILURE
Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven