09
28
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 BAR RAISE
anchored into tib bar and pulling ankle
dorsiflexion. can sub any tib raise if you don’t
have a tib bar. not many do lol. i recommend you
get one if you’re serious about this shit. its a tool.
3 sets: 15 to 25

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

 

SEATED MACHINE ABDUCTION WITH
GLUTE BAND JUST ABOVE KNEES
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

FROG POSITION HIP FLEXOR RAISE
legs in frog (  bottoms of feet together with hips open)  with ass end right
to edge of bench. let your hips open with your legs dropping down
and this should put a torque on you. pull back into
the top position.
2 sets  : 6 to 8 bodyweight reps

 

— SESSION —

1.  LYING DB LEG CURL
into GLUTE HAM CONTRACTION
set up a slight decline position on a bench
with db held between your feet. at the peak
contraction of the leg curl, you will push your
upper body off the bench – this drops the bottom
end down and loads up more tension. 
3 sets : 10-10-10

2. BELT SQUAT IN MEDIUM SUMO STANCE
hip driven squat in a sumo stance. works best set up
at a rack so you can hold on to some pegs or the
uprights for stability and position. can sub a
straddle lift in if no loading pin or belt squat
is accessible. drive your knees out hard into abduction
as you sink into squat. this is a hip squat not
a knee bender.
3 sets : 15-12-10
*use long pauses in the bottom position to
open up the hips

3. SSB SQUAT TO SAFETY PINS
safety bar or use a front rack with a normal bb.
elevated heels with just outside hip stance and toes
out slightly about 15 degrees. set the safety pins as low as
you can handle with a vertical spinal position in the
bottom of the squat.
4 sets : 4-4-4-4
*use a cpl warm up sets also
4. CANNONBALL LEG PRESS
feet super low on platform and heels together. you
can come onto your toes fully on this one but do that
under extreme control. own that position.
4 sets : 25-20-15-10

5. SEATED FROG ADDUCTOR DB RAISE
seated on flat bench with feet in frog position and db’s
sitting on your adductors right up by the knees.
lower and raise by pulling upwards into hip adduction.
3 sets : 15 to 20

superset with

SEATED LEG EXTENSION
hip width stance
3 sets : 25-20-15

 

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