09
10
2022

LEGS 1

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 :

ATG SPLIT SQUAT
(ANTI-SQUAT)
long stride and drifting as far front knee over toes
as possible. wedge the front foot heel to toe and make sure
you keep foot fully on the floor and wedge surface,
2 sets : 8 to 10

 

SIDE LYING CABLE HIP EXTERNAL ROTATION
side lying on flat bench with cuff just below the knee. top leg
hooks to pulley and you abduct up and open into external
rotation. the bench will be perpendicular to the
pulley centered on the bench.
2 sets : 10 to 15

 

— SESSION —

1.  RAZOR LEG CURL ( done from GHR )
this is a mix of a nordic curl and a glider curl.
extend the legs while maintaining the torso position.
continue until your body is in a straight line and parallel to the floor.
pull yourself back to the starting position using your hamstrings. 
3 sets : failure 

2. BELT SQUAT
medium sumo stance
3 sets : 20-15-10 + rest pause 5

3. BB SPLIT SQUAT OFF THE PINS WITH RFE
(REAR FOOT ELEVATION ON SMALL BOX OR OLY PLATE)
high bar loading with safety set to just above parallel quad to floor
position. stance is heels wedged and inside hip width.
4 sets : 7-6-5-4
4. BB SQUAT NEGATIVE TO SAFETY PINS | SISSY SQUAT
set pins as low as you can for your mobility and anatomy
for an upright torso squat. wedge the heels with a hip width stance.
you take 1 negative rep as slow as you can for 5-10 seconds –
and work to use the heaviest weight you can use. | inside hip
width stance sissy squat.
3 sets : 1 negative | failure on bodyweight

 

5. COPENHAGEN ADDUCTION
single leg adduction from bench/plyo box.
side plank arm position on flat bench with leg on a plyo box
that’s taller than the bench. this creates a large range of
motion.
3 sets : 8 to 10

superset with

 SEATED LEG EXTENSION
stances as follows :
1 : just outside hip width
2 : inside hip width
3 : cannonball
3 sets : 20 t0 30

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