03
27
2023

4.2.23 : LEG SESSION : QUADS | LIGHT GLUTES | LIGHT HAMS | ANTERIOR CALVES | ABDUCTORS

By Adam 0

 LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ABDUCTORS
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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

SQUATTED INTERNAL/EXTERNAL HIP ROTATION
*as needed

 

— SESSION —

 

1. SIDE PLANK HIP RAISE WITH TOP
LEG CLAM ABDUCTION
side plank hip raise with legs at 45 degrees. hold that
position and then clam open the top leg. wear a light glute band
just above the knees for top leg resistance.
3 sets : 6-6-6
*do both sides

2.  LYING LEG CURL
hip width stance
3 sets : 20-15-12
*prog overload each set in succession

 

3. BB FRONT SQUAT TO
SPOTTER ARMS
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 : 5-5-5-5
*prog overload each set in succession

4. DB BULGARIAN SPLIT SQUAT
 rear foot elevated to ankle with a shorter
stride and vertical torso.
3 sets : 20-15-12
*prog overload each set in succession 
5. LEG PRESS
feet low on platform and together
4 sets : 30-25-20-10
*prog overload each set in succession

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