06
10
2022

 LEG SESSION

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 ADDUCTION
single leg adduction from a side plank position
3 sets : failure

SEATED MACHINE ABDUCTION
2 sets : 20 to 30

 

SUMO STANCE SMITH MACHINE SQUAT
done in sumo stance with just the bar weight only
to open up the hips from the inside out.
2 sets : 20 to 30

SESSION : 

1.  LINEAR HACK SQUAT
ADD ON : posi band tension
inside hip width stance with toes fwd
4 sets : 8-8-8-8 + drop 8

2. BB BULGARIAN SPLIT SQUAT
rear foot elevated and high bar squat loading
3 sets : 10 to 15
*do both sides 

3. ANTERIOR CHAIN DEVELOPER to
SEATED LEG EXTENSION
anterior developer is kneeling and laying back
onto the quads with a band deload to failure. leg
extension you will use the stances as follows.
set 1 : cannonball stance
set 2 : feet together
set 3 : just outside hip width
3 sets : failure | 15 to 25 on the leg extension sets

4. SINGLE LEG STANDING LEG CURL
2 sets : 10 to 15

BODYWEIGHT LEG CURL
(see my instagram reels)
setup using a smith machine or a rack with
the legs locked in on the feet. you want an obtuse
angle in your wedged position to bias the hamstrings more.
you’ll want a tall plyo box also for torso clearance to the floor.
use a narrow stance to blast the hamstrings.
2-3 sets : failure
*if you can’t set this up, just do 2 more sets of the standing leg curl

5. STANDING CABLE STRAIGHT LEG ADDUCTION
cable set to just above hip and pulled in with straight leg
to the midline. think of this as the half splits. best if you
have cuffs to hook to your ankle.
2 sets : 15 to 20

SEATED MACHINE ADDUCTION
bent knee seated position
2 sets : 15 to 20

 

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