3.14.23 : 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. HIGH DECLINE DB LYING LEG CURL
set bench at 45-60 degrees of decline with
legs being on the low end of that angle for
increased difficulty. db is held between the
feet for the leg curl. feet need to be plantar
flexed also.
4 sets : 15-12-10-8
*prog overload each set in succession

2. SINGLE LEG CONTRALATERAL DB RDL
WITH RFE ( REAR FOOT ELEVATED )
toes slightly wedged with hip width stance.
3 sets : 8-8-8
*prog overload each set in succession
*do both legs for rx reps

BILATERAL DB RDL MAX HIP EXTENSION
hip width stance and getting as much hip extension
as possible. don’t blow your back out, control is king.
1 set : 15 t0 20

3.  SUMO STANCE SEATED DEADLIFT
FROM BOX ( 18 inch box is a good starting point
for reference )
wide sumo stance position with plyo box behind you.
this will help you lightly sit and rock vertical before pulling.
will have to adjust box height to your anatomy and mobility.
4 sets : 12-10-8-6
*can use bb, t bell, k bell for loading
*prog overload each set in succession

4. RAZOR CURL
hip width stance on a glute ham
raise or floor ghr. body goes straight
forward to full extension, then drag straight back
pulling with the hamstrings.
3 sets : 0-1 RIR ( reps in reserve )

RAZOR CURL TO GHR HIP EXTENSION
this one as you come back on the curl end, stop and shoot
your hips fwd and get upright leg a glute ham raise. when
its done right, it hits hard.
1 set : 0-1 RIR

5. FRONT FOOT ELEVATED
BB LUNGE/STEP UP
using a small elevated position on lead leg of
a few inches to create a deficit for deeper squat.
step back and lower, then step back up and fully
extend the hips to flex the quad. do all one leg for
rx reps and then the other.
3 sets : 15-12-10
*prog overload each set in succession
*do both legs for rx reps

superset with

SIDE LYING BAND CLAM ABDUCTION
glute band just above knees. clamshell hip open
to abduction.
3 sets : 15 to 20