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
heel elevated and pulling toes to shin
STANDING WALL TIB RAISE
leaned up against a wall and if you have a slant board,
elevate your heels to make this one hit hard. tibs are a huge weak
point on a lot of people.
3 sets: failure
superset with
ANKLE INVERSION & EVERSION &
PLANTAR FLEXION STRETCH
just to warm up the feet and ankles for squatting
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WARM-UP :
SEATED DB FROG ADDUCTOR RAISE & GROIN OPENER
seated on flat bench with legs in frog position, you’ll set db’s on
knees to force you open and you’ll pull
back up into the db loading. use this to open up the AC.
3 sets : 15-15-15
KNEES OVER TOES BODYWEIGHT SPLIT
SQUAT W/ FRONT LEG ON TOES
a split squat that maxes out your full
flexion capabilities and primes you for
flexion training.
3 sets : 5-5-5
SESSION :
(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. this will maximally
train the entire anterior chain as well as show you your
limitations here.
3 sets: failure
SEATED LEG EXTENSION
1 set : 10 + drop 10 + drop 10
BOARD FRONT SQUAT
heels elevated inside hip width v stance and vertical spine position
focusing on max flexion through a large ROM.
4 sets : 12-10-8-6 + drop 6
rear foot elevated with db loading.
3 sets : 8-8-8 + drop 8
use the stance cues as follows :
set 1 ; sumo stance
set 2 : hip width with toes out
set 3 : feet together
set 4 : cannonball
4 sets : 20-20-20-20
5. SEATED LEG CURL
stances as follows :
set 1 : wide with toes out
set 2 : hip width toes in plantar flexion
set 3 : legs together toes in dorsiflexion
set 4 : legs together toes in plantar flexion
4 sets : 10-10-10-10