LEGS – QUAD DOMINANT
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 SINGLE LEG TIB RAISE
heel on edge elevated surface or squat ramp
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 MENU :
ATG SPLIT SQUAT
use a wedged front foot on the heel and
a very long stride in which you push knee
forward as you sink into the squat. make
sure you are stretching your hip flexor as
opposed to just arching your back.
2 sets : 10-10
COPENHAGEN PLANK ON BENCH WITH
BANDED HIP FLEXION
band just above knees and in side plank with
leg on a flat bench. hold this position as you
drive your knee towards you in hip flexion.
2 sets : 8-8
KB SWINGS | CABLE PULL THROUGH
done in sumo stance
2 sets : 20 to 30
SESSION :
db side loaded with stick or pipe for
stability
4 sets : 10-8-6-6
ADD ON : posi band tension
heels elevated and stance hip width
with toes out
4 sets : 10-8-6-4 + drop 10
3. ANTERIOR CHAIN DEVELOPER TO
SEATED LEG EXTENSION
kneeling bodyweight leg extension straight
into a seated leg extension. keep your leg spacing
inside hip width for these.
3 sets : failure | 10 to 15
2 sets : 10 to 15NORDIC PIKE GHR ( GLUTE HAM RAISE )
done hinging down from lat pulldown seat using the
roller pad to hook ankles under tightly.
2 sets : failure
5. SEATED MACHINE ADDUCTION
3 sets : 20-20-20