05
01
2023

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

By Adam 0

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

DYNAMIC WARM-UP MENU OPTIONS :

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. ONE LEG SEATED ABDUCTION
WITH EXTENDED RANGE
sitting angled on machine only using one
side.
3 sets : 15-15-15
*prog overload and ascend reps if possible

2.  HIGH INCLINE DB LYING LEG CURL
db held in between feet. set the angle of bench at 45-60
degrees.
2 sets : 10 to 15
*prog overload each set in succession

NORDIC LEG CURL
feet anchored and ankles in dorsiflexion as you hinge
your entire body on the knee using flexion. your knees,
hips, and spine will all be in a line placing a lot of
tension on the hamstrings. use a band deload or a touch
and go method, but emphasize the eccentric part of
every rep.
2 sets : 0 RIR
*reps in reserve

3. HIGH BAR BB SQUAT
set rack pins so squat is just below parallel
where you feel max quad tension. stance hip width
with toes slightly out 10 degrees.
4 sets : 10-8-6-15
*prog overload each set in succession 

 

4. DB GOBLET HOLD CANNONBALL SQUAT
heels elevated v stance with db held in goblet position.
pulse the bottom half of the rep range for the rx reps
(don’t pop all the way up…own the bottom )
3 sets : 10 to 15 and then 0-1 RIR on full range of
motion reps.
*prog overload each set in succession

 

5. DB BULGARIAN SPLIT SQUAT
rear foot elevated with dbs held beside you
at the hips. front foot elevated 4 inches on a low
box or bumper plate.
3 sets : 15-12-10
*prog overload each set in succession

compound set with


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
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