04
22
2023

4.29.23 | LEGS

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

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 EXTENDED RANGE
add a pad to each side inside the machine pads for
your legs to increase the range of motion. it should allow
you your hips to adduct and have a bigger range of tension.
3 sets : 15-20-25
*prog overload and ascend reps if possible

2.  SLSLC
( SINGLE LEG SEATED LEG CURL )
unilateral leg curl. if you sit fwd it makes the exercise
lever harder…more stretch on the hamstring.
3 sets : 20-15-12
*prog overload each set in succession

 

3. HACK SQUAT
use a just inside hip width stance with toes
pointed fwd. stop just below parallel to keep
quad tension maxed out.
4 sets : 8-10-12-15 t0 20
*prog overload each set in succession and
ascend reps

 

4. SINGLE LEG CANNONBALL LEG PRESS
v stance with heels in and toes out and
very low on platform.
3 sets : 20-15-12
*prog overload each set in succession

5. ANTERIOR CHAIN DEVELOPER

(BODYWEIGHT LEG EXTENSION)

done from kneeling position in hip width stance,
and using the knee as the only joint of motion –
meaning closed chain laying back with knee/hip/
shoulder all in line ( neutral position )
3 sets : 0-1 RIR
*prog overload each set in succession

superset with


FRONT FOOT WEDGED SPLIT SQUAT

wedge front foot back ( toes on high side ) and use
a long stride position
3 sets : 10-10-10
*match sides for reps
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