LEG SESSION : QUADS | LIGHT GLUTES | LIGHT HAMS ANTERIOR CALVES | ADDUCTORS
LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
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CALVES
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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
sub any tib raise if you don’t have a tib bar. and that’s
most of you, but i will say they another good
little add on for training.
3 sets: 20-20-20
superset with
STANDING PRONATED AND SUPINATED
CALF RAISES
25lb weight plate with toes elevated on there and
toes out 45 degrees driving into pronation ( inward )
2 sets : 15-15
2 25lb weight plates with toes elevated and heels out 45
degrees driving into supination ( outward )
2 sets : 15-15
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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 : 15 to 20
COSSACK SQUAT
sumo stance squat side to side
to open up the internal hip structures. should
feel like the half splits kinda when done right.
2 sets : 8 to 12
— SESSION —
done from a wedged in position using a smith
machine or a squat rack and a plyo box. stance
is hip width and you want to create and obtuse leg
angle to bias the hamstrings more. ( greater than
90 degrees in top/shortened position. )
4 sets : 8-8-8-8
2.HIGH BAR BB SQUAT TO
SPOTTER ARM SET DEPTH
stance is just outside hip width with
toes slightly out and heels elevated. set
spotter arms at just below parallel squat depth.
4 sets : 8-8-8 – WIDOWMAKER SET
*widowmaker is 20 rep set with 8-10 rep
weight on the bar and done without re-racking the weight
and using rest pauses.
create a sissy squat bench using ac actual one
or a smith machine bar set at upper calf height
with a thrust pad on the bar. you dig into a leveraged
position that feels wedged in. drop back into a single
leg split squat placing emphasis on that
front leg quad drive.
4 sets : failure
*match sides for reps
taking large knees over toes range
of motion that will need to go onto the toes
in the bottom end to accommodate the full
range.
3 sets : 25-20-15
5. COPENHAGEN ADDUCTION
single leg elevated hip adduction
3 sets : failure
*match sides for reps
BODYWEIGHT LEG EXTENSION
(ANTERIOR CHAIN DEVELOPER)
kneeling position laying back across the knee
as you do an entire body leg extension. use a
band deload.
3 sets : failure