11
26
2023

11.26.2023 : LEG SESSION : QUADS | HAMS | GLUTES | ADDUCTORS

By Adam 0

LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
————————————–

— SESSION —

 

1.  STANDING BB GOOD MORNING
high bar squat loading with stance cues as follows :
set 1 : outside hip width toes out slightly
set 2 : hip width toes inward slightly
set 3 : feet close together toes fwd
3 sets : 10 to 12
*RIR = reps in reserve
*prog overload each set in succession
 

2. SINGLE LEG MACHINE ADDUCTION
turn sideways a bit to create more range of resistance
on the hip machine. do both sides for rx reps.
3 sets : 15-15-15
*prog overload each set in succession if needed

MEAT AND POTATOES LIFT
” KNEE FLEXION ”

3. QUAD DOMINANT SSB SQUAT
just outside hip width stance with heels wedged.
goal is maximum knee flexion with vertical spine.
*use 1-2 warm up sets before set of 6
4 sets : 20-6-5-4
rest periods : 3 min
*20 rep set is light to open up and put blood into the muscle
and to mobilize the squat pattern before heavy work

 

4. DB HACK SQUAT
inside hip width stance with heels wedged.
3 sets : 15-10-8 + any RIR
*prog overload each set in succession
 

 

5. PETERSON VMO STEP UP (C/S) ANTERIOR
DEVELOPER STRETCH
done from elevated surface ( which you can increase or decrease based on
your range and capabilities. ) wedge the heel of the elevated foot to
encourage toe drive. support leg is held stiff and on the heel so you don’t
push off with that leg. its a single leg vmo squat. add weight with an
ipsilaterally loaded db and in a rack so you can grab a post for
stability.
*behind every set do the anterior chain developer stretch
3 sets : 10-10-10

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