LEGS (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: 20-15-12
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. use long pauses in the bottom
position to open up your hips.
4 sets : 20-20-15-15
inside hip width stance with heels
elevated.
4 sets : 20-20-20-20
*you may notice you get so trashed that you
can’t get 20 reps a cpl sets in – and thats normal regardless
of loading. go off of good position and form over everything.
HANGING BB SPLIT SQUAT
underneath you. run each position for the rx reps.
position 1 : bottom half of the rep
position 2 : full range
position 3 : top half
3 sets : 10-8-6
4. BILATERAL
BODYWEIGHT LEG CURL
use an obtuse leg angle to drive the hamstring
bias ( angle at knee greater than 90 degrees – the
greater this angle, the harder it is. vid shows
unilateral, but train it bilaterally.
4 sets : failure
5. SEATED MACHINE ADDUCTION
hip hinge forward in seated position
3 sets : 20-15-12
6. SEATED LEG EXTENSION | LOADED
QUAD CONTRACTIONS | BODYWEIGHT
LEG EXTENSION STRETCH
leg extension stances as follows :
set 1 : hip width
set 2 : feet together
set 3 : cannonball
after the set hold a rep at the top position isometrically
until failure | when you fail the iso hold, drop back into an
anterior developer quad stretch.
3 sets : 10 to 15| failure | stretch failure