QUADS | HAMS | GLUTES
— SESSION —
legs together and leaning fwd to make the stretch
position and the tension more drastic.
3 sets : 15-12-10 + any RIR
*RIR = reps in reserve
single leg side plank hip adduction done from 2 elevated
boxes allowing full hip opening.
3 sets : 0-1 RIR ( match sides for reps )
” KNEE FLEXION “
3. BB HIGH BAR SQUAT
just outside 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 : 8-8-6-4 ( on last set stand and hold the bar on you for as long
as you can before dropset of 8 with reduced loading. basically take this
on good form to complete exhaustion. )
rest periods : 3 min
rear foot elevated with medium stride length. dbs
held in each hand.
3 sets : 15-10-8 + any reps in reserve
*prog overload each set in succession
*match sides for reps
and will go onto the toes if doable for you. use caution with
squatting off the toes and no heel support. band accommodating
resistance is very applicable here also to aid in execution.
3 sets : 15-12-10 + drop 10 + drop 5
*prog overload each set in succession as needed
*sub another hack variation in the absence of a hack squat machine
6. KNEELING ANTERIOR DEVELOPER
kneeling position laying straight back across the knee
joint placing some tension on the entire anterior chain.
use a cable deload by kneeling facing the stack set higher up
with some sort of handle to hang onto.
2 sets : 0-1 RIR