06
26
2023

6.30.23 : 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

 

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. STANDING CABLE STRAIGHT LEG 
ADDUCTION
set cable to a tad above hip height in standing position.
need cuffs for this one and attached to ankles with hook
to outside of ankle. standing sideways to cable and closest
leg hooked up, you’ll open up to a half splits position to
the side. pull back to midline each rep.
3 sets : 0-1 RIR
* match sides for reps
*prog overload each set in succession

2. LYING GLIDER LEG CURL
use a gh roller or a swiss ball or a concept 2 rower
seat works as well for the leg curl mechanism here. goal is
to lift hips up as you curl in. keeping the hips up the entire
set is the name of the game here.
3 sets : 15-12-10
*prog overload each set in succession

 

3. BELT SQUAT
use a shoulder width stance with toes out
and heels wedged if possible. can sub another loading
if no belt squat setup is available. want to keep a vertical torso
to maximize hip flexion stress and squat mobility.
4 sets : 15-12-10-8
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set

 

4. BB CANNONBALL SQUAT
inside hip width v stance with heels wedged.
vertical torso position and emphasize knee flexion.
3 sets : 10 to 15
*prog overload each set in succession

5. ANTERIOR CHAIN
DEVELOPER | SEATED LEG EXTENSION

kneeling stance with just outside hip width. body stays
in neutral line from knees/hips/spine as you lay straight back
across the entire anterior chain. use a band deload or a cable trainer
to assist the movement just enough to allow full range, but be very
difficult. | come right behind the previous with a leg ext using stances
as follows
set 1 : shoulder width
set 2 : inside hip width
2 sets : 0-1 RIR | 30 to 50

 

6. SINGLE LEG 45 DEGREE HIP EXTENSION
use some assistance with a plyo box or something if needed
to do these. they aren’t easy.
3 sets : 0-1 RIR
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