04
01
2022
LEG SESSION 1
LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
(SUNDAY)
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PREHAB/ACTIVATION/MOBILITY
SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
ANKLE/FOOT MOBILITY
PSOAS STRETCH/RELEASE
HIP INTERNAL & EXTERNAL ROTATION
HIP AIRPLANES
COSSACK SQUAT
SINGLE LEG SQUAT OFF BLOCKS
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SHOULDER OPENERS/FRONT RACK MOBILITY
SUPER SQUAT MOBILITY
ANKLE/FOOT MOBILITY
PSOAS STRETCH/RELEASE
HIP INTERNAL & EXTERNAL ROTATION
HIP AIRPLANES
COSSACK SQUAT
SINGLE LEG SQUAT OFF BLOCKS
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ANTERIOR CALVES
POSTERIOR TOUCH UP
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*roll out bottom of your feet with
a tennis ball
STANDING SINGLE LEG TIB RAISE
heel elevated and pulling toes to shin
3 sets: 15 to 20
superset with
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
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1. COPENHAGEN ADDUCTION
single leg hip adduction
3 sets : failure ( match sides for reps )
single leg hip adduction
3 sets : failure ( match sides for reps )
2. LYING SINGLE LEG CABLE HIP FLEXION
IN STIFF LEGGED POSITION
lying on back with cable hooked to ankle cuff and pulling that
leg up into flexion.
3 sets: failure ( match sides for reps)
3 sets : 8 to 12
*GEAR TIP : ankle and wrist cuffs are ideal
IN STIFF LEGGED POSITION
lying on back with cable hooked to ankle cuff and pulling that
leg up into flexion.
3 sets: failure ( match sides for reps)
3 sets : 8 to 12
*GEAR TIP : ankle and wrist cuffs are ideal
2. SUMO PLIE STANCE SMITH MACHINE SQUAT
sumo stance with toes cranked outward. this will be a lot of
glute/ham, but it will open up your hips.
3 sets : 15 to 20
sumo stance with toes cranked outward. this will be a lot of
glute/ham, but it will open up your hips.
3 sets : 15 to 20
3. BB SPLIT SQUAT OFF RACK PINS
set the rack safeties so you stop right before
you would touch the floor with the back knee
in the bottom of the squat.
4 sets : 8-6-4-4 + drop 8
set the rack safeties so you stop right before
you would touch the floor with the back knee
in the bottom of the squat.
4 sets : 8-6-4-4 + drop 8
4. BB SLANT BOARD TRAP BAR SQUAT
heels elevated with inside hip width stance. shoot
for max knee flexion an a vertical spine position.
3 sets : 10 to 15
heels elevated with inside hip width stance. shoot
for max knee flexion an a vertical spine position.
3 sets : 10 to 15
5A. SEATED LEG CURL
stances as follows :
set 1 : feet together
set 2 : outside hip width with toes out
set 3 : hip width feet plantar flexed (toes down)
set 4 : hip width feet dorsi flexed (toes to shins)
4 sets : 8 to 12
superset with
5B. UNILATERAL SEATED LEG EXTENSION
do 2 sets plantar flexed and 2 dorsiflexed
4 sets : 20-20-15-15