04
10
2024
4.10.24 | LEG SESSION : QUADS * HAMS * GLUTES * ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
————————————–
— SESSION —
1. STANDING LEG CURL ( C/S )
SEATED MACHINE ABDUCTION
single leg standing/kneeling position | emphasis on opening
the hips as much as possible
3 sets : 15-12-10 | 30-25-20
*prog overload each set in succession
SEATED MACHINE ABDUCTION
single leg standing/kneeling position | emphasis on opening
the hips as much as possible
3 sets : 15-12-10 | 30-25-20
*prog overload each set in succession
MEAT AND POTATOES LIFT
KNEE FLEXION
6 WEEK PROGRESSION PRE 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 : 25-20
*prog overload each set in succession
KNEE FLEXION
6 WEEK PROGRESSION PRE 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 : 25-20
*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 : 10-10-8-6
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 : 10-10-8-6
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. CANNONBALL LEG PRESS
feet low in close v stance on platform. to get deeper you’ll need to go
into your toes in the bottom position.
3 sets : 25-15-12
*prog overload each set in succession
4. HIP EXTENSION ( C/S )
BB WALKING ZOMBIE LUNGE
done on GHD or back extension with neutral spine | walking
lunge that leads with same leg every stride. do both sides
2 sets : 0-1 RIR | failure
*lunges should exceed 12 reps each leg