12
26
2022

12/28/22 – LEG SESSION : QUADS | LIGHT GLUTES | LIGHT HAMS | ANTERIOR CALVES | ADDUCTORS

By Adam 0

 LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
————————————–

—————————–
CALVES
—————————–

*roll out bottom of your feet with
a tennis ball
heel elevated and pulling toes to shin

STANDING SINGLE LEG TIB RAISE
heel elevated for toe to shin dorsiflexion
3 sets: 15-15-15

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

___________________________________________________________

DYNAMIC WARM-UP MENU :

DB/KB SUMO SQUAT TO
OPEN HIPS
spend some time sitting in the bottom to establish
a decent position in the squat bottom. if you can’t hold
a bottom position, it means you can’t squat – and probably
shouldn’t.
2 sets : 8 to 10

 

SEATED MACHINE ABDUCTION
2 sets : 15 to 20

COPENHAGEN ADDUCTION
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 —

 

1.  LYING DB LEG CURL
db held between feet from chest supported
lying position. do the leg curl, then pick your hips up
into what the end position of a glute ham raise
finishes at. ( hamstring flexed hip extension )
4 sets : 8-8-8-8

2.SSB ( SAFETY SQUAT BAR )  WEDGED SQUAT
just outside hip width stance with
toes slightly out & heels elevated.
1-2 quick warm up sets
4 sets : 8-6-4-3

3. SINGLE LEG SISSY LEVERAGE SQUAT
leg is wedged on the calf side to a bar with a
pad on it ( this is just like a sissy squat bench ).
drop back into a split squat position putting
as much tension on the lead leg as possible,
and returning back to the standing position.
the back leg is floated, meaning its along for the ride but
not doing much of the work at all.
3 sets : failure
*match sides for reps
4. LINEAR HACK SQUAT
feet inside hip width and lower on platform
3 sets : 10-12-20
*increase RPE each set with moderate loading
*last set may take some rest pauses

5. STRAIGHT LEG STANDING
CABLE ADDUCTION
ankle cuff worn with hook to outside of
ankle and hooked to cable set just
above hip height. think of this as a half
splits pulling inward. do both sides.
3 sets : 15 to 20

 

6. REVERSE DB ZOMBIE LUNGE
same leg leads every step as you lunge backwards.
do one side fully, then the other. go fwd if you’re
gonna eat shit backwards.
2 sets : failure with moderate weight
*match sides for reps

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven