4.11.23 : LEG SESSION : QUADS | LIGHT GLUTES | LIGHT HAMS ABDUCTORS
LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ABDUCTORS
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DYNAMIC WARM-UP MENU :
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 lateral stability
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 —
GLUTE BAND
wear a light glute band as extra tension just
above the knees.
3 sets : 15 to 20
*prog overload each set in succession
2. BB GOOD MORNING
hip width stance and high bar squat loading
3 sets : 10 to 12
*prog overload each set in succession
3. HACK SQUAT
hip width stance with feet low on platform
4 sets : 20-15-12- (0-1 RIR )
*prog overload each set in succession
*last set use the 12 rep weight and go for 20+
using a straight set or rest pauses
when in bottom of squat. this is a 90 degree
leg angle from the knee. high bar squat loading.
4 sets : 8-8-6-6
*prog overload each set in succession
(SINGLE LEG SEATED LEG EXTENSION)
top position, sit fwd against that squeeze.
3 sets : 25-15-10
*prog overload each set in succession