05
12
2023

5.17.23 : LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS

By Adam 0

LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
————————————–

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 ADDUCTION
sitting angled on machine only using one
side to pull hip adduction ( inward ).
3 sets : 12 to 15
*prog overload each set in succession

2.  UNILATERAL STANDING/KNEELING
LEG CURL
done using a leg curl machine, some leg ext work
to hack this, or a monkey foot will hold a db
with your foot for loading.
3 sets : 15-12-10
*prog overload each set in succession

 

3. BB FRONT SQUAT
heels elevated with hip width stance.  keep a vertical
spine and squat as deep as your mobility allows you
to go. set spotter arms for depth as well as a place
to safely fail if needed ( you should fail these on the last set
in the bottom position ).
4 sets : 8-6-4-3
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set

 

4. FROG PRESS
v stance with toes out 30 to 45 degrees and feet
low on platform. goal here is to get as much flexion
as possible by pulling knees apart in the bottom range
under a loaded and controlled stretch.
3 sets : 15-12-10
*prog overload each set in succession

 

5. SEATED LEG EXTENSION
use the stance cues as follows each set :
set 1 : toes pointed inward
set 2 : toes pointed downward
set 3 : ankles dorsiflexed upward
set 4 : toes pointed outward
4 sets : 10 to 15

compound set with

ANTERIOR CHAIN DEVELOPER STRETCH
kneel and lay back into a full anterior chain stretch
position. hold for a bit until its intolerable. use a band
deload for accommodating resistance to help ease you into
the position and gain range.
4 sets : x-x-x-x
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