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)
|
Leg press (heels together & toes pointed out) |
Barbell Squat (Heels elevated)
|
LEg EXTENSION
|
COPENHAGEN ADDUCTION
|
Lying Lateral leg raises |
Wall sit clam
|
Goblet squat
|