09
02
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 CABLE HIP EXTERNAL ROTATION 
3 sets : 10 to 15

 

— SESSION —

1. SEATED LEG CURL
use stances as follows each set :
set 1 : feet together
set 2 : just inside hip width
set 3 : hip width with toes out
3 sets : 10 to 15

2. LEVERAGE SISSY SQUAT
can be done using and actual sissy bench or
a bar with a pad on in behind the knee on the upper
calf. 
 stances as follows :
set 1 : hip width
set 2 : feet together
set 3 : cannonball
3 sets : failure

3. BB SQUAT TO SAFETY PINS
high bar loading with safety set to just above parallel quad to floor
position. stance is heels wedged and inside hip width.
4 sets : 6-6-6-20
4. SINGLE DB BULGARIAN SPLIT SQUAT
db in one hand and pvc pipe or something in other
for stability.
3 sets : 10-10-10 + drop failure on bodyweight
* do both sides

 

5. STANDING CABLE STRAIGHT LEG ADDUCION
use ankle cuffs with hook on outside of ankle. set cable slightly
above hip height standing and you’ll be pulling
inward towards your midline from the attached cable.
use a pipe or something to hang onto for stability.
3 sets : 15 to 20

6. ANTERIOR CHAIN DEVELOPER
done from a kneeling position and laying back across
the knee joint with the body in a straight line from
the knee all the way up the line. use a band or cable deload
to accommodate the resistance profile and increase your
range capability.
3 sets : all out failure

 

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