01
08
2024

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

By Adam 0

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

— SESSION —

 

1.  GLUTE HAM RAISE (S/S)
ANTERIOR DEVELOPER/BODYWEIGHT LEG EXT.
hip width stance | kneeling leg extension with
the only joint moving being the knees. this means your entire upper
body inline and laying back into full stretch position. use a cable deload.
3 sets : 0-1 RIR | 0-1 RIR
*prog overload each set in succession
 

MEAT AND POTATOES LIFT

” KNEE FLEXION “

2. 2DB SIDE LOADED BULGARIAN SPLIT SQUAT

dbs held at sides with a medium stride length to allow some knees
over toes flexion.
4 sets : 8-8-6-4 + bodyweight drop to 0-1 RIR
rest periods : 3 min
*use 1-2 warm up sets prior to setwork
*prog overload each set in succession if needed 

3. CANNONBALL STANCE LEG PRESS
heels touching v stance with feet low on platform. this one can go into the
toes in the bottom to allow the most knee flexion. emphasize the technique here
big time over the loading…don’t put the horse in front of the cart.
3 sets : 20-15-12 + drop 10 

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 : 12-10-8
*prog overload each set in succession
 

5. SEATED SINGLE LEG ADDUCTION ( S/S )
SEATED LEG EXTENSION
seated kinda sideways so you can get a good range of tension
on the single leg action. | use the stance cues as follows :
set 1 : legs together
set 2 : cannonball ( knees and feet turned out )
set 3 : hip width
3 sets : 12 to 15 | 15 t0 20

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