06
03
2022

QUAD DOMINANT 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 with
a tennis ball
heel elevated and pulling toes to shin

SEATED SINGLE LEG BAND TIB RAISE
heel on edge of box with light glute band tension
resisting ankle dorsiflexion.
3 sets: 20 to 25

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 : failure

KB SWINGS | CABLE PULL THROUGH
done in sumo stance
2 sets : 20 to 30

SESSION : 

1.  BB BACK SQUAT
ADD ON : posi band tension
just outside hip width stance with toes out
ramp up the heels also to stay more upright and
get more depth
4 sets : 20-8-6-4 + drop 6

2. DB SHORT STRIDE SPLIT SQUAT
front heel wedged with knee over
toe position to bias the quads
3 sets : 15-10-8 + drop 8

3. SEATED SINGLE LEG EXTENSION to
SISSY SQUAT STRETCH
if you can use a thick pad or something to go
between your ankle and the machine, you can
put more tension in the lower range of the
exercise…leg ext machines typically only hit
the top end of quad flexion.
4 sets : 30-25-20-15 | holds to failure

after each set (do both sides) drop into a sissy squat
position holding the bottom stretch position.

4. SEATED LEG CURL
2 sets : 20-15
 

GLUTE HAM RAISE
done hinging down from lat pulldown seat using the
roller pad to hook ankles under tightly.
2 sets : failure

5. SUMO STANCE GOBLET SQUAT
2 sets : 15 to 20

SEATED MACHINE ADDUCTION
2 sets : 20-20

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