LEG SESSION ( ANTERIOR CHAIN DOMINANT )
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
SIDE LYING HIP RAISE ABDUCTION
3 sets : 25-20-15
SESSION :
feet mid platform with just outside
hip width stance
4 sets : 20-20-15-15
elevate rear foot on a plate or small box (approx 4 in.)
use a shorted stride with a vertical torso. bb is high bar
squat loaded.
3 sets : 6-6-6 + drop 6 + drop 6
in goblet position.
4 sets : 8-8-8-8
4. (a) BB GOOD MORNING | (b) LYING DB LEG CURL
hip width stance | holding db between feet
driving from plantar flexion off the platform.
a) 2 sets : 10-10
b) 2 sets : 10-10
5. COPENHAGEN ADDUCTION
side plank single leg adduction
3 sets : failure ( match sides for reps)
6. KNEELING ANTERIOR DEVELOPER |
SEATED LEG EXTENSION
kneeling with hip width stance and laying
straight back across the quads | feet
together stance
3 sets : failure | 10-10-10
*if you can rig a band deload off the leg extension,
you can transition these quickly.