05
05
2024

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

By Adam 0

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

— SESSION —

 

1.  LYING LEG CURL ( C/S )
COPENHAGEN ADDUCTION
hip width stance | side plank single leg adduction from elevated position
3 sets : 20-15-10 | 0-1 RIR ( match sides for reps )
*prog overload each set in succession

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

 

MEAT AND POTATOES LIFT
KNEE FLEXION

2. SMITH MACHINE FRONT SQUAT
hip width stance with heels wedged and goal is knee flexion, so
depth is the goal with good form
4 sets : 8-8-8-8
rest periods : 3 min
*use 1 warm up set
*prog overload each set in succession 

3. SSB HATFIELD BULGARIAN SPLIT SQUAT
bar rests on you with hands on pegs or rack kinda like a
belt squat. make sure you can balance the bar safely. control
this one and don’t get sloppy.
3 sets : 15-12-10
*prog overload each set in succession 

 

4.  HIP EXTENSION/BACK EXTENSION ( C/S )
SEATED LEG EXTENSION
neutral spine position | do one set in cannonball ( knees out with feet turned out )
and one set with legs together.

2 sets : 0-1 RIR | 10 + drop 10 ( both sets )
*prog overload each set in succession 

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