04
22
2024
4.23.24 | LEG SESSION | QUADS * HAMS * GLUTES * ADDUCTORS
LEG SESSION
QUADS | HAMS | GLUTES
ADDUCTORS
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— SESSION —
1. LYING LEG CURL ( C/S )
SEATED MACHINE ADDUCTION
hip width stance | slightly hinged fwd position
3 sets : 20-12-10 | 25-20-15
*prog overload each set in succession
SEATED MACHINE ADDUCTION
hip width stance | slightly hinged fwd position
3 sets : 20-12-10 | 25-20-15
*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 : 20 to 30
*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 : 12-10-8-6
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 : 12-10-8-6
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession
3. BB FRONT SQUAT
feet together stance with heels wedged
3 sets : 15-12-10
*prog overload each set in succession
4. SINGLE LEG DB RDL ( C/S )
DB SPLIT SQUAT
contralateral loading ( off hand ) | medium
stride length
2 sets : 8 to 10 | 10 to 12
*prog overload each set in succession