12
16
2023

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

By Adam 0

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

— SESSION —

 

1.  SEATED LEG CURL (S/S)
SEATED LEG EXTENSION
legs together stance  | hip width stance
3 sets : 20-15-10 | 20-15-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
” KNEE FLEXION “
2. BB SPLIT SQUAT
use a medium stride length with lead leg
heel wedged. high bar squat loading.
4 sets : 8-6-6-4
rest periods : 3 min
*prog overload each set in succession if needed

3. DB CANNONBALL GOBLET SQUAT
heels wedged in v stance. squat deep with vertical torso
3 sets : 12-10-8 + drop 8
*match sides for reps

 

 

4. PETERSON VMO STEP UP
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.

3 sets : 10-10-10
*prog overload each set in succession

 

5. SINGLE LEG SEATED MACHINE ADDUCTION
3 sets : 15-15-15

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