03
27
2024
3.29.24 | LEG SESSION | QUADS * HAMS * GLUTES ADDUCTORS
LEG SESSION
QUADS * HAMS * GLUTES
ADDUCTORS
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— SESSION —
1. SEATED LEG CURL ( C/S )
STANDING CABLE ADDUCTION
legs together position | cuff around ankles with hook
to outside of ankle. set pulley above hip height a bit and leg closest
to cable is attached from side profile. do this like the half splits in
context.
3 sets : 20-15-12 | 20-15-12
*prog overload each set in succession
STANDING CABLE ADDUCTION
legs together position | cuff around ankles with hook
to outside of ankle. set pulley above hip height a bit and leg closest
to cable is attached from side profile. do this like the half splits in
context.
3 sets : 20-15-12 | 20-15-12
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
6 WEEK PROGRESSIONPRE EXHAUST/BLOOD WORK :
SEATED LEG EXTENSION
do one set in cannonball ( knees out with feet turned out )
and one set with legs together.
2 sets : 20 to 25
*prog overload each set in succession
KNEE FLEXION
6 WEEK PROGRESSIONPRE EXHAUST/BLOOD WORK :
SEATED LEG EXTENSION
do one set in cannonball ( knees out with feet turned out )
and one set with legs together.
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 : 15-10-8-6
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 : 15-10-8-6
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. FRONT FOOT WEDGED BB BULGARIAN SPLIT SQUAT
high bar squat loading with a standard stride and front foot wedged
on the heel side. do both sides
3 sets : 12-10-8
4. SINGLE LEG DB RDL ( C/S )
KNEELING ANTERIOR CHAIN DEVELOPER
one db loaded off had ( contralaterally ). do both sides. | kneeling
position with band deload. entire body hinges on knee joint leg
extension of the whole body.
2 sets : 8 to 10 | 0 RIR