07
23
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 TIB RAISE
i have a tib bar but you can use a band
or hold a db between your feet.
3 sets: 15-15-15

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

STANDING CABLE HIP EXTERNAL ROTATION
3 sets : 25-20-15

 

SESSION : 

1. 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
2. BB SLOW DESCENT WITH PAUSED 
BOTTOM SQUAT
high bar squat loaded. use a hip width stance
with heels wedged. 5 second negative with a 1 second pause,
then explosive positive.
5 sets : 5-5-5-5-5

3. DEFICIT DB SPLIT SQUAT
front and rear side elevated so you can clear more depth
in the bottom (if you’re strong enough for that ).
stance will be shorter to create more knee over toe
angle on the quads.
4 sets : 12-10-8-6 + drop 6
 

4. SHORT STRIDE ZOMBIE STYLE
WALKING LUNGE
use super short and choppy strides while
staying spinally vertical. you will lead with
the same leg every step for the rx reps and then
change over to the other side.
3 sets : failure

 

5. SINGLE LEG 45 DEGREE BACK EXTENSION IN
PLANTAR FLEXION
off the toe box on the platform. if you can’t do this
train it bilaterally.
3 sets : 15-12-10 + drop 10

6. SEATED MACHINE ADDUCTION
3 sets : 20-15-12 + rest pause 6

 

 

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