09
01
2023

9.4.23 : 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.  LYING LEG CURL
use stance cues each set as follows :
set 1 : outside hip width
set 2 : hip width
set 3 : feet together
3 sets : 20-15-12
MEAT AND POTATOES LIFT
” KNEE FLEXION “

2. BB FRONT SQUAT
just outside hip width stance with toes pointing
straight fwd and heels wedged
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. DB BULGARIAN SPLIT SQUAT
use a shorter stride length to encourage more
knees over toe on the lead leg for quad dominance.
rear foot elevated at approx knee height in standing
position. 
3 sets : 10 to 15
*prog overload each set in succession
* use 1 -2 quick warm up sets before working sets

 

 

4.  KNEELING ANTERIOR DEVELOPER
bodyweight leg extension with a band deload for
accommodating resistance.
3 sets : 15 to 20 + partials
*prog overload each set in succession as needed

5. GLUTE HAM RAISE
2 sets : 0-1 RIR


6. COPENGAGEN ADDUCTION
side plank single leg hip addcution done from
an elevated position to allow full range into the
stretch position. do both sides.
3 sets : 0-1 RIR ( match sides for reps )

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