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 BAND TIB RAISE
heels on edge of bench with band around toe
side of feet to load dorsiflexion.
3 sets: 25-20-15
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
(ANTI-SQUAT)
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
3 sets : 25-20-15
SESSION :
side plank hip adduction from a bench or plyo box
3 sets : failure
2. BB SPLIT SQUAT
high bar squat loaded
5 sets : 6-5-4-4-3
LOW BOX SQUAT
inside hip width stance with toes straight fwd
4 sets : 20-15-12-10 + rest pause 5
4. ANTERIOR CHAIN DEVELOPER
(bodyweight leg extension)
kneeling with a band or cable deload.
closed chain meaning hinging only at the
knee with entire torso in a straight line.
very simple movement yet incredibly
hard. just how i like it.
3 sets : failure
off hand loading with db.
3 sets : 8-8-8 + drop 8
6. UNILATERAL LEG EXTENSION
use the following stances
set 1 : ankle in plantar flexion
set 2 : hip slightly opened out ( cannonball )
set 3 : ankle dorsiflexed
3 sets : 15-15-15