03
16
2024
3.17.24 | LEG SESSION | QUADS * HAMS * GLUTES * ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
1. LYING DB LEG CURL ( C/S )
COPENHAGEN ADDUCTION
lying position with foam roller under hips and db held in feet| side plank hip int rotation done
from dually elevated position which allows more hip clearance for ROM.
pull hip into adduction to lift your body up. do both sides.
3 sets : 20-15-12
*prog overload each set in succession
COPENHAGEN ADDUCTION
lying position with foam roller under hips and db held in feet| side plank hip int rotation done
from dually elevated position which allows more hip clearance for ROM.
pull hip into adduction to lift your body up. do both sides.
3 sets : 20-15-12
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
6 WEEK PROGRESSION
KNEE FLEXION
6 WEEK PROGRESSION
PRE EXHAUST/BLOOD WORK :
SEATED LEG EXTENSION
hip width stance
2 sets : 20 to 25
*prog overload each set in succession
2. LINEAR HACK SQUAT
hip width stance with feet lower on platform ( low as you can
place them and keep your heels down for a full foot squat pattern. )
4 sets : 8-8-6-6
tempo : 3-1-1 (3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
hip width stance with feet lower on platform ( low as you can
place them and keep your heels down for a full foot squat pattern. )
4 sets : 8-8-6-6
tempo : 3-1-1 (3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. CANNONBALL LEG PRESS
feet together and stance very low on platform. its okay if you
go onto your toes in the bottom for more flexion, but do this very
safely. avoid this if your knees or anything else can’t handle that cue.
3 sets : 20-15-10
4. NEUTRAL SPINE BACK EXTENSION ( C/S )
ZOMBIE LUNGE
just outside hip width stance with neutral spine position.
get as much deep hip extension as possible on every rep. | walking
lunge pattern with moderate stride length leading with the same
leg every step for full set – do both sides.
2 sets : 0-1 RIR | failure ( match sides for reps )