08
14
2022

 LEGS (ANTERIOR CHAIN DOMINANT)

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: 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 : 

1. LEG PRESS
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
2. BB FRONT SQUAT
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.
3. FRONT FOOT WEDGED BULGARIAN
HANGING BB SPLIT SQUAT
lead leg heel elevated. bar is held right
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

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