05
20
2022

 LEGS

By Adam 0

 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 witha tennis ball
heel elevated and pull


ing toes to shin

SEATED DB TIBIALIS RAISE
heel on edge of bench with db held
between feet
3 sets: 25-20-15

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 BB GOOD MORNING
high bar squat loading and athletic stance
on the floor. hinge fwd to the greatest angle you can
while keeping a neutral spine. this can be 45 degrees or a full
out 90 bench angle. use an adjustable bench if possible here
to set your range.
3 sets : 10-10-10

 

QUADRUPLED ADDUCTOR SLIDES
on all fours with slides or towels on knees and
opening hips externally, then pulling together
in adduction.
3 sets : 10 to 20 ish
*if no slides do standing cable straight
leg adduction.

SESSION : 

1.  HACK  SQUAT
 stance will be just outside hip width
with toes pointed out.
4 sets : 10-8-6-6

2. BULGARIAN SPLIT SQUAT
ON SMITH MACHINE
rear foot elevated and
front heel wedged.
3 sets : 20-20-20

3. COMPOUND SET :

do one right into the other

SISSY SQUAT
just inside hip width stance.
3 sets : failure

SEATED LEG EXTENSION OR PRONE CABLE QUAD 
EXTENSION
hip width stance
3 sets : 10-10-10

4. GLUTE HAM RAISE
4 sets : failure

5. SEATED MACHINE ADDUCTION
3 sets : 30-20-10

 

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