04
13
2023

4.20.23 : 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. SIDE LYING HIP RAISE WITH
TOP LEG CLAM
wear a light glute band as extra tension just
above the knees for the top leg clam. the hip raise
is a standard bent leg lift up into the glute medius
and held while you open the top leg.
3 sets : 6-6-6
*do both sides

2.  REVERSE HYPER
legs together
3 sets : 15-20-25
*prog overload each set in succession

 

3. SMITH MACHINE BULGARIAN SPLIT SQUAT
rear foot elevated with a sharp stride to drop in on the
quad with a vertical torso. sub split squat if you don’t have
an RFE pad or use a bench.
4 sets : 12-10-8-6
*prog overload each set in succession

 

 

4. CANNONBALL HACK SQUAT
feet in v stance with heels together and toes
out. feet low on platform.
3 sets : 10-15-20
*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. use slow
negatives and hard squeezed and paused positives
in full extension.
3 sets : 10-10-10
*prog overload each set in succession
superset with

SWISS BALL LEG CURL OR GLUTE HAM ROLLER

done from lying on back position with hips shot up as
you pull under with the leg curl.
3 sets : 0-1 RIR
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