LEG SESSION : QUAD DOMINANT
LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
(SUNDAY)
————————————–
—————————–
ANTERIOR CALVES
POSTERIOR TOUCH UP
—————————–
*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
___________________________________________________________
WARM-UP :
COPENHAGEN ADDUCTION
single leg hip adduction
3 sets : failure
*match sides for reps
ANTERIOR CHAIN DEVELOPER
(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
SESSION :
FLEXION SPLIT SQUAT
shorter stride length with front foot elevated on
a small box/platform ( mine is 5 inch elevation but this
can vary) as you lower you want to push your knee forward over
the mid foot and get as much knee bend as you can.
3 sets: 10-10-10
heels elevated with hip width stance
and toes out 15 degrees. vertical spinal position.
4 sets : 20-10-8-6 + drop 6
use stances as follows :
set 1 : just outside hip width
set 2 : just inside hip width
set 3 : sissy position on the toes only ( be super careful if you
mess with this one )
3 sets : 15-15-15
hip width stance with toes slightly elevated/wedged
4 sets : 20-10-10-10
superset with
***BAND INVERTED/PIKE LEG EXTENSION***
- From the standing position, place the band (for the single and double layer version) directly behind your knees. Then kneel down on the floor, keeping your legs and feet hip-width apart.
- Place your hands flat on the floor roughly shoulder-width apart while keeping the band anchored securely underneath your hands.
- From the all-fours position, sit your hips backward so your knees are bent beyond 90-degrees. Slide your hands on the floor away from your knees to begin with tension on the band. The farther you place your hands away from your knees, the more tension you’ll get at the top of each rep.
- If you’re doing the feet elevated version, place your feet on top of a chair, couch, or bench with your feet shoulder-width apart. Your knees might not touch the floor to start depending on your height and how high you’ve got your feet elevated.
- At the top of each rep, press against the band until your knees are fully straight.
- At the bottom of each rep, keep your knees hovering just above the floor. Don’t allow your knees to rest on the floor until you’ve completed the set.
3 sets : failure
5. SEATED MACHINE ADDUCTION
4 sets : 30-25-20-15