2.25.23 : LEG SESSION : HAMS | GLUTES | ABDUCTORS | LIGHT QUADS

DYNAMIC WARM UP MENU : 

HIP AIRPLANES
internal and external hip rotation warm up

SEATED MACHINE ABDUCTION
2 sets : 15 to 20

BODYWEIGHT LEG EXTENSION
kneeling and laying back on the anterior chain
across the knee. squeeze through your quads
to create the drive to pull you out of the stretch
position. use a band or cable to deload bc this is
in fact quite hard.
2 sets : failure

SESSION :

1. STANDING LEG CURL
done with a machine or a monkey foot that
holds a db.
2 sets : 12 to 15

GLUTE HAM RAISE
2 sets : failure

2. SINGLE LEG DB RDL
CONTRALATERAL LOADING
db is loaded in the opposite hand as
working leg. this adds a lot of extra
glute work into the lift.
3 sets : 7-6-5-4
1 set : 10 to 15

3.  BB LOW BAR SUMO BOX SQUAT
sumo stance with box set to as low as your
mobility will allow. build your box height up
under the squat.
4 sets : 10-8-8-6

4. BB GOOD MORNING
hip width stance with just greater than 90
degree shin angle at peak position. this means
obtuse to 90 degrees at the knee in the top.
3 sets : 10-10-10

5. BB HACK SQUAT
hip width stance with heels wedged. the bar is
held behind you – so using a rack with spotter
arms that go low can spot your depth…you want
to go as low as you can on these but its hard so don’t
feel bad if you are smoked even trying the bar only.
3 sets : 10-10-10