LEG SESSION
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
heels on edge of bench with glute band around
foot to resist 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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DYNAMIC WARM-UP MENU :
LYING CABLE HIP FLEXOR RAISE
ankle cuffs with hook on the front of the ankle
and lying on the floor. you pull the knee up
into a squat position and return to
extension position. this will be just like a squat
motion.
2 sets : 10 to 15
COPENHAGEN ADDUCTION with
BANDED KNEE FLEXION
single leg adduction from a side plank position,
in the top position of the adduction, pull your knee in
using the hip flexor ( think reverse squatting motion ) .
3 sets : 10 ish
SEATED MACHINE ABDUCTION with
LIGHT GLUTE BAND
2 sets : 15 to 25
SMITH MACHINE WIDE SUMO SQUAT
just the bar weight only.
primarily open up the hip capsule.
2 sets : 15-15
SESSION :
shorter stride with front heel wedged
4 sets : 12-10-8-6
BOX SQUAT
just inside hip width stance with toes fwd.
set depth as low as you can while keeping
a vertical torso.
4 sets : 6-6-6-6 + drop 6
3. DEFICIT SISSY SQUAT | SEATED
QUAD CONTRACTIONS
use a rack for assistance and elevated
base position on a box or weight plates
to increase the range if you can take it there.
quad contractions are just flexing and holding them
until fatigue.
3 sets : failure | flex till fatigue
4 sets : 12-10-8-6
5. SEATED LEG EXTENSION
stances as follows :
set 1 : legs together
set 2 : cannonball
set 3 : hip width
3 sets : 15-15-15
*rest pause every set 6 to reps