08
21
2023

8.24.23 : 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.  SEATED LEG CURL
feet together
4 sets : 25-20-15-10

MEAT AND POTATOES LIFT
” KNEE FLEXION “

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

 

3. SUMO STANCE STRADDLE LIFT
very wide sumo stance loaded with t bell or
db centrifugally. emphasize hip abduction and
then let that determine depth per your mobility. keep
an upright torso position to force the hips to take
the workload. 
3 sets : 10 to 15
*prog overload each set in succession
* use 1 -2 quick warm up sets before working sets

 

 

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 )

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