QUADS | HAMS | GLUTES
— SESSION —
legs together stance and leaning fwd into hip extension
as you do these. this makes the stretch really nasty so
adjust loading accordingly.
3 sets : 15-12-10 + extra reps in the tank on last set
” KNEE FLEXION “
2. BB HIGH BAR SQUAT
( *band deload/accommodating resistance if applicable )
hip width stance with heels wedged and toes out slightly.
high bar squat loading. set up in a squat rack to focus on as
much clean squat depth as you can get with spotter arms in
*use 1-2 warm up sets before 1st set
4 sets : 6-6-6-4 + drop 6 + top half rep partials to 0-1 RIR
rest periods : 3 min
* band deload will help you sit really deep and stay vertical in
the hole much more proficiently.
* partial reps are top rep half only and no lower, bc all the rx
reps you want sneaks to cheeks if possible for you.
place foot mid range on platform at just outside hip width
and use free leg lower & on the toes lightly for some stability. make
sure you really emphasize the working leg and not the assistance
3 sets : 10-10-10 + last set forced/assisted reps using hand on knee
for self spotting.
*prog overload each set in succession
just squat solely off the toes. the dbs are held behind you which is
very difficult. use assistance and no weight to scale down.
3 sets : 0-1 RIR ( conservative loading due to high difficulty )
*prog overload each set in succession as needed
6. SEATED MACHINE ADDUCTION
slightly leaned fwd on the machine
3 sets : 25-20=15