08
09
2023

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

By Adam 0

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

DYNAMIC WARM-UP MENU OPTIONS :

ANKLE DORSIFLEXION & PRONATION
band distracted ankle and foot work
2 rounds of mobilization

OVERHEAD BB SQUAT POSITION
working on the overhead squat bottom position for
pliability and movement capacity
2 rounds of mobilization

ATG SPLIT SQUAT STRETCH/MOBILIZATION
long split position driving knees over toes and
sitting down into split squat bottom position.
2 sets : x-x

T SPINE MOBILITY
opening the t spine for extension and rotation to
improve anti rotation in big lifts.
2 rounds of mobilization

— SESSION —

 

1. HACK SQUAT
hip width stance with toes pointing
straight up and feet low on platform.
4 sets : 20-15-12-10 + drop 10
*use the first set super light to grease up the movement and prepare
you to start addling loading into the pyramid

2. FRONT FOOT ELEVATED DB SPLIT SQUAT
front foot elevated on a 45 bumper plate with a shorter stride
length. emphasize pushing knee fwd over toes in the squat while
keeping the heel contacted down at all times.
4 sets : 8-8-6-6 + drop 6

 

3. WESTSIDE SUMO STANCE BOX
SQUAT RECOVERY SEQUENCE ( HIGHER REPS )
take a big sumo stance on these and box set to
just below parallel. open hips out hard the entirety of each rep.
sit back into the squat on these. stay tight on the box touch.

3 sets : 10 to 15
*prog overload each set in succession
* use 1 -2 quick warm up sets before working sets



 

4. UNILATERAL SEATED LEG EXTENSION
use stance cues as follows :
set 1 : legs wide with toes turned out
set 2 : legs together ( still only do one leg )
set 3 : hip width ( stay unilateral )
3 sets : 20-20-20 + partials at end of each set
*prog overload each set in succession as needed

5. SEATED LEG CURL
sit forward in the seat to get a much nastier stretch position
on the hamstrings. stance inside hip width.
3 sets : 25-20-15


6. COPENHAGEN ADDUCTION
dually elevated on both ends. this is an extended
range side plank single leg adduction.
3 sets : 0-1 RIR ( match sides for reps )

 

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