09
24
2023

9.26.23 : 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.  RAZOR CURL
kneeling hip width stance on glute ham raise. this is a knee
extension going straight out on hamstring tension, then knee flexion
pulling straight back with hams. use your hands out in front of
you for assistance as you’ll need it.
3 sets : 0-1 RIR
MEAT AND POTATOES LIFT
” KNEE FLEXION “

2. BB FRONT RACK BULGARIAN SPLIT SQUAT
rear foot elevated to ankle with front squat bb loading 
4 sets : 8-8-6-4 + drop 4
rest periods : 2 min
*use 1-2 warm up sets before 1st set of 4

 

3. CANNONBALL LEG PRESS
use a heels together crow stance ( v stance )
and feet lower on platform to force knees
over toes quad drive.
3 sets : 15-12-10 + drop 10 then use partials to failure
in the top half of the rep
*prog overload each set in succession

 

4.  SUMO STANCE DB GOBLET BOX SQUAT
set box as low as you can based on your mobility and use
a medium sumo stance with toes out.
3 sets : 10-10-10
*prog overload each set in succession as needed


6. COPENHAGEN ADDUCTION
3 sets : 0-1 RIR  ( match sides for reps ) 

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven