03
17
2023

3.19.23 : 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 SINGLE LEG BAND TIB RAISE IN
HIP FLEXION
use a glute band for resistance to ankle dorsiflexion
and ground foot for anchoring the band. pick leg up
against the tension and then perform the exercise.
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  : 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 :

 

ANTERIOR CHAIN DEVELOPER
kneeling bodyweight leg extension with
a deload as you train knee extension
by laying back and sitting fwd while
staying neutral in spinal position.
2 sets : 8 to 10

 

BB GOOD MORNING
inside hip width stance with
high bar loading.
2 sets : 10 to 15

 

ATG SPLIT SQUAT STRETCH/MOBILIZATION
long split position driving knees over toes and
sitting down into split squat bottom position.
2 sets : x-x

 

 

— SESSION —

 

1. STANDING CABLE SINGLE STRAIGHT
LEG ADDUCTION
cuffs on ankles with hook to outside of ankle. set cable
height above hip height in standing position. pull loaded
leg down to the midline ( adduction ). it will be like you’re
doing the half splits.
3 sets : 15 to 20
*prog overload each set in succession

2.  LYING REVERSE DECLINE DB LEG CURL
incline a flat bench and keep increasing the angle each
set if you’re able to to increase difficulty and resistance
profile. db is held between the feet.
4 sets : 10-10-10-10
* may have to decrease  weight as the angle increases
on the decline bc it gets harder doing that

 

3. CLOSE STANCE BB SQUAT
stance hip width with toes out slightly
and heels elevated. squat as deep as you can
while keeping an upright torso and good spine
position.
4 sets : 8-8-8-8
1 set : 5-5-5 cluster set without racking the bar
*prog overload each set in succession
*do both sides for rx reps each set

4. CANNONBALL LEG PRESS
 close v stance with heels together and
toes out. feet low on platform. this will cause you to
go onto the toes in the bottom position, so adjust your loading
to that and not too heavy to control that variable.
3 sets : 15-20-25 to 30
*prog overload each set in succession and increase reps
if possible
5. DB ZOMBIE LUNGE
this is a short stride lunge leading with the same
leg every step, so you’ll do one side fully and then
the other.
2 sets : 20/20 – 15/15
*the double sets means both legs
*prog overload each set in succession

 

SSLLE
seated single leg leg extension with stance hip width. use a slow
temp0 so its not a quick 6 reps and done. should be slow and controlled
and horrible at reps 6 to 8
2 sets : 6 to 8

 

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