LEG SESSION 1
LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
(SUNDAY)
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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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3 sets : 25-20-15
superset with
SEATED MACHINE ABDUCTION
3 sets : 25-20-15
(BODYWEIGHT LEG EXTENSION)
kneeling position on foam pad or yoga mat.
use a band or cable
deload to accommodate the loading as this is very
hard to lay back with a neutral spine.
3 sets: failure
split stance but with rear leg crossed over
the midline. don’t do this like a step back lunge,
stay in the position and train the movement. a
split squat is stationary as opposed to a lunge that
has added movement. try next to a rack to hold
on to for stability.
3 sets : 10-10-10 + drop 10
(make sure you do both sides)
heels elevated cannonball stance ( v stance with
heels together and toes out )
4 sets : 12-10-8- (6-4-2 cluster set)
hip width stance with feet middle
of platform.
3 sets : 25-20-15
6. 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 : 8-8-8-8
superset with ( only 3 sets are supersets )
6. SINGLE LEG SKATER SQUAT
back leg drops in to a split squat but try to
touch your knee to the floor or elevated surface
and not drive off that back leg at all. stack up some
airex pads or something if all you can do is a partial
range. these are very hard but you will learn what kind
of problems you may have with your quad drive/knees/etc.
3 sets : 10-10-10
*make sure to do both sides