LEG SESSION 1
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
use a variation of your choice. don’t skip tib day either.
3 sets: 15-15-15
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 —
hip width stance with feet in plantar flexion
3 sets : 20-15-12
2. SLLP ( SINGLE LEG LEG PRESS )
hip width single leg stance with foot
mid platform. you want to get as deep as you
can aiming your knee towards your armpit.
don’t push away explosively, but steadily.
3 sets : 8-8-8
i use a linear hack with a 45 bumper plate on the
lower platform. stance is v position with
heels together and toes out. as you go down you
will come onto your toes and you’ll just
break the 90 degree angle of flexion.
4 sets : 20-15-12-10 + rest pause 5 + rest pause 5
*increase effort each set
grip and bar is held underneath you. keep
an upright torso as you squat.
3 sets : 15-12-10
*do both ways/stances
5. SEATED MACHINE ADDUCTION
3 sets : 25-20-15
SEATED LEG EXTENSION
use stances as follows :
set 1 : legs together
set 2 : legs hip width
set 3 : cannonball ( knees out and ankles out )
3 sets : 20-20-20