02
27
2023

3.1.23 :  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

SEATED TIB BAR RAISE
seated on flat bench with legs hanging off.
can sub a db or kb for loading also.
3 sets  : 15 to 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  : 10-10
2 25lb weight plates with toes elevated and heels out 45
degrees driving into supination ( outward )
2 sets : 10-10
*this is good for the ankles and laterally stability

___________________________________________________________

DYNAMIC WARM-UP MENU :

STANDING HIP FLEXOR RAISE
2 sets : 8 to 12

POLIQUIN STEP UP
off slant board elevated position
2 sets : 8 to 10

LATERAL BAND WALKS
2 sets each way : 15-15

 

— SESSION —

 

1. SEATED MACHINE ADDUCTION
make sure legs are in 90/90 position meaning a
90 degree angle of knee flexion. you may have to slide
fwd on the seat.
3 sets : 20-15-12
*prog overload each set in succession

 

2.  GLUTE HAM RAISE
hip width stance
4 sets : 0-1 RIR each set
*reps in reserve

3. BB FRONT RACK SQUAT | KNEELING
QUAD STRETCH
heels wedged with just inside hip width
stance. | in between each set kneel and lay back
to stretch the anterior chain.
4 sets : 5-4-3-2
*prog overload each set in succession after
a warm up set or 2 ( not listed )
1 set : 15 to 20

4. DB FRONT FOOT ELEVATED SPLIT SQUAT
hip width stance with a medium stride length. db’s
held at sides. front foot elevated on a small box or
cpl bumper plates ( 6 to 12 inches )
3 sets : 10 to 12
*prog overload each set in succession
5. SEATED LEG EXTENSION
use cues as follows :
set 1 : legs together and laying back
set 2 : cannonball and upright torso
set 3 : single leg hip width
set 4 : hip width and sitting fwd into
the contraction each rep
4 sets :
4 sets : 25-25-25-25
 

 

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