1.24.23 | LEG SESSION : QUADS | LIGHT GLUTES | LIGHT HAMS | ANTERIOR CALVES | ADDUCTORS
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
SINGLE LEG GLUTE BAND TIB RAISE
band around top of foot anchored for resistance
against toe to shin dorsiflexion. heel on the edge of bench or
surface for good range of motion.
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
*this is good for the ankles and laterally stability
___________________________________________________________
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 —
standing with inside hip width stance
3 sets : 15-12-10
2. REAR FOOT ELEVATED
HANGING BB SPLIT SQUAT
rear foot elevated on plyo step
or very small box. wanna drop straight
up and down focusing on stressing the
quad and glute as much as possible. bar
is suspended under you.
4 sets : 8-8-6-4 + drop 6
very controlled negatives that will
come onto the toes slightly in the bottom.
4 sets : 25-20-15-15
2 sets with toes turned out
4 sets : 20-10-20-10
5. SIDE PLANK CABLE STRAIGHT
LEG ADDUCTION
ankle cuff with hooks to outside of ankle with
pulley set to slightly up above you to allow full
range of tension. side plank position with line of
pull right above ankle. imaging doing a resisted
half splits from a side plank.
3 sets : 10 to 15
6. ASSAULT BIKE/AIR BIKE SPRINTS
this will create a lot of quad demand metabolically
as legs are going to be very fatigued at this point. this will
pump a lot of blood into already pumped muscles.
3 sets : work to a 8/10 speed for you and sustain
as long as you ca. that’s 1 set. rest and repeat.