QUADS/ADDUCTORS/ABDUCTORS

Leg press (feet low & narrow)
3 sets of 15 - drop set 30

Superset with

leg press (heels together, toes pointed out)
3 sets of 15
4212

leg extension
3 sets of 12
4212

barbell squat (narrow stance with heels elevated)
3 sets of 10

copenhagen hip adduction
4 sets of 10 each side
4122

lying lateral leg raises
4 sets of 12

wall sit clams
3 sets of 50

dumbbell goblet squat
3 sets of 15
4212

Leg press (feet low & Narrow)
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Leg press (heels together & toes pointed out)

Barbell Squat (Heels elevated)
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LEg EXTENSION

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COPENHAGEN ADDUCTION
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Lying Lateral leg raises

Wall sit clam
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Goblet squat
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