08
23
2022

LEG SESSION ( AC DOMINANT )

By Adam 0

 LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
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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 to 20

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

 

— SESSION —

1. HACK SQUAT
stances as follows each set :
set 1 : sumo stance
set 2 : outside hip width with toes out
set 3 : inside hip width
set 4 : feet together
4 sets : 15 to 20
2. FRONT FOOT ELEVATED
DB FRONT HALF RACK SPLIT SQUAT

one db is loaded on shoulder of lead leg. front
foot is elevated on a small platform or weight plate
approx 4 inches or so. as you squat you want to drive your
knee over the toes to maximize knee flexion while
you keep your heel on the ground as well.
4 sets : 6-6-6-4 + drop 6
3. BB FRONT RACK PIN SQUAT
squat starts and finishes from the bottom position.
set the safeties in your range of motion. stance is
inside hip width with heels elevated.
3 sets : 10-8-6

 

4.   LYING DB LEG CURL INTO
MERMAID GHR POSITION

normal leg curl holding db in your feet, but as you reach
the top of the curl, you will push your hips up off the bench
to create another more severe contraction. make sure your
knees are just off the edge of the bench. as you raise up
keep your spine neutral and the leg end should be holding the
contraction.
4 sets : 6 to 8 + last set mechanical drop to straight db leg curl

 

5. COPENHAGEN ADDUCTION
single leg side plank hip adduction
3 sets : failure ( match sides for reps)

6. LEVERAGE SISSY SQUAT | SISSY QUAD STRETCH
can be done using and actual sissy bench or
a bar with a pad on in behind the knee on the upper
calf. | lay back into a bodyweight leg extension and hold
that stretch after every set.
 stances as follows :
set 1 : hip width
set 2 : feet together
set 3 : cannonball

3 sets : all out failure

 

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