8.24.23 : 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 —

 

2. 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

 

 

 

4.  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 : 15 to 20 + partials
*prog overload each set in succession as needed

5. FEET TOGETHER GLIDER CURL
use a glute ham roller, swiss ball, or the seat
of a rower works also.
2 sets : 0-1 RIR

6. SINGLE LEG MACHINE ADDUCTION
sit a bit sideways to increase adduction range of
motion
3 sets : 0-1 RIR ( match sides for reps )