06
25
2023

6.25.23 : LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS 

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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DYNAMIC WARM UP MENU OPTIONS

HIP AIRPLANES
internal and external hip rotation warm up

SEATED MACHINE ABDUCTION
2 sets : 15 to 20

BODYWEIGHT LEG EXTENSION
kneeling and laying back on the anterior chain
across the knee. squeeze through your quads
to create the drive to pull you out of the stretch
position. use a band or cable to deload bc this is
in fact quite hard.
2 sets : 0-1 RIR

 

SESSION :

1. SINGLE LEG STANDING LEG CURL
use a machine if applicable or hack a leg extension
if allows. can use cable or a monkey foot as well. even
a heavy ankle weight can work.
*prog overload each set in succession
3 sets : 12 to 15
*prog overload each set in succession

 

 

INVERTED LEG CURL WITH OBTUSE
KNEE FLEXION
see my instagram/fb reel
3 sets : 0-1 RIR ( 9 RPE scale )
*RIR = reps in reserve

 

 

2. DEFICIT STIFF LEGGED DEADLIFT
( SOFT KNEE NOT LOCKED OUT )
if you have mobility issues avoid the deficit altogether.
start at floor height and add a 45 plate under you each set
if you can progress the range. the exaggerated range works
very well if your back handles it okay. stance is inside hip
width.
4 sets : 8-8-8-8
*2 sets with toes pointed out slightly and 2 sets
with slight inward toes
*prog overload each set in succession
*use a couple warm up sets to work to first working set

 

 

3.  BB KANG GOOD MORNING
use a slant board for heel wedge and stance
can be just outside hip width. this will be odd in that
you never stand back up to top position. you rock from
hip extension good morning down into squat bottom and
back to good morning.
3 sets : 10-10-10
*prog overload each set in succession

 

 

4. SINGLE LEG STEP BACK LEVERAGE SQUAT
done using a smith machine bar with glute pad right behind the upper calf
and lead leg out in front. this wedges you in there and forces knee
flexion by anchoring close to the joint. step back into a lunge position
then use front leg squat drive you bring you back up to top. do as
little work as possible with the back leg.
3 sets : 0-1 RIR
*prog overload each set in succession if you’re even
able to add weight with a single db .

 

5. SUMO STANCE DB GOBLET DEEP BOX SQUAT
we want to eliminate fwd knee travel and squat through the
posterior chain more. work to as low of a box position as you
can based on your mobility.
3 sets : 10-12-15 to 20
*prog overload and ascend reps if possible for you

 

6. STANDING WEIGHT PLATE HIP ABDUCTION
lay a weight plate on side of your leg. and kick out and open
to hip abduction with weight as resistance.
2 sets : 15 to 20

 

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