04
05
2023

4.11.23 : LEG SESSION : QUADS | LIGHT GLUTES | LIGHT HAMS ABDUCTORS

By Adam 0

 LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ABDUCTORS
————————————–

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 —

 

1. SEATED MACHINE ABDUCTION WITH
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

 

4. BB SPLIT SQUAT
stride length will be 90/90 position
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 
5. SLSLE
(SINGLE LEG SEATED LEG EXTENSION)
on the negative lay back to backrest. when you hit the
top position, sit fwd against that squeeze.
3 sets : 25-15-10
*prog overload each set in succession
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