02
01
2023

2.2.23 :  LEG SESSION – QUADS | LIGHT GLUTES | LIGHT HAMS | ANTERIOR CALVES | ADDUCTORS

By Adam 0

 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

STANDING TOE RAISE FROM BENCH
WITH BAND TENSION
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. free leg is obviously
standing position.
3 sets: 20 to 25

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

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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

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.
2 sets : 10 to 15

 

— SESSION —

 

1.  45 DEGREE BACK EXTENSION
hip width stance with neutral spine and emphasis
will be on the hamstrings and the stretch
position. add loading if needed.
4 sets : 12-10-8-6

2. DEAD STOP BB BACK SQUAT
hip width stance with toes at comfortable angle
for your squat. set spotter arms at your parallel
depth. every rep will touch the bottom position.
use a couple warm up sets
4 sets : 5-5-5-5
1 set : 15 to 20

3. DB SPLIT SQUAT
hip width split stance of moderate
length. make sure you can get below parallel
on the lead leg flexion – if not elevated the front foot
on a plate or small box. db’s loaded at sides.
4 sets : 12-10-8-6
4. BODYWEIGHT LEG
EXTENSION | SEATED LEG EXTNENSION
start kneeling for the bodyweight leg extension using a
band deload. you can likely attach band to the actual leg extension
to add that accommodating resistance to lay back with. right after
you rx those, you’ll jump on the leg extension and train that one
to the rx reps
3 sets : fatigue | 10 to 15

 

5. SEATED MACHINE ADDUCTION
legs at 90 degrees and pulling inward towards
the midline.
2 sets : 25-15

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 can. that’s 1 set. rest and repeat.

 

 

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