QUAD DOMINANT 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
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 :
side plank hip adduction from a bench or plyo box
3 sets : failure + match sides for reps
2. HANGING BB BULGARIAN SPLIT SQUAT
bar is suspended under you inside of the
split position. rear foot elevated
4 sets : 8-8-8-6
BOX SQUAT
inside hip width stance with toes fwd.
set depth as low as you can while keeping
a vertical torso.
4 sets : 15-12-10-20 + rest pause 10 + rest pause 5
4. BB HACK SQUAT | QUAD CONTRACTIONS
heels wedged with just outside hip width stance
and toes out 15 to 30 degrees. keep spine
as vertical as you can. bb is held behind you
and yes this is very hard.
3 sets : 8-8-8 + drop 8 | flex until fatigued
REVERSE BAND TENSION
light band across the hips pulling
back against them. stance is inside hip width
and taking as sharp of hip extension as
you can.
4 sets : 15-12-10-8
6. SINGLE LEG 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