5.23.23 : LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS 

DYNAMIC WARM UP MENU OPTIONS : 

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 : 0-1 RIR

SESSION :

1. UNILATERAL STANDING/KNEELING
LEG CURL
done using a leg curl machine, some leg ext work
to hack this, or a monkey foot will hold a db
with your foot for loading.
3 sets : 12-12-12
*prog overload each set in succession

GLUTE HAM RAISE
make sure knees are slightly below the anchor
point of the feet. use a hip width stance.
2 sets : 0-1 RIR
*reps in reserve

2. SUMO DEADLIFT 
wide sumo stance. double overhand grip
just outside shoulder width.
4 sets : 10-8-6-4
*prog overload each set in succession
*use a couple warm up sets to work to first working set

3.  GLIDING LEG CURL
done from floor position on back using a
concept 2 rower seat, or a glute ham roller, or
even a swiss ball. drive hips up as you pull under
with a leg curl. focus on keeping hips high for more
isometric tension throughout the set.
3 sets : 0-1 RIR
*prog overload each set in succession

4. STANDING BB GOOD MORNING
low bar squat position with a just inside hip width stance
3 sets : 15-10-6
*prog overload each set in succession