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

DYNAMIC WARM UP MENU OPTIONS : 

HIP AIRPLANES
internal and external hip rotation warm up

BANDED ANKLE DORSIFLEXION & PRONATION
band distracted knee over toes and internal
ankle rotation
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. SINGLE LEG SEATED LEG CURL
sit fwd into the movement to place a more
aggressive stretch position on the eccentric.
3 sets : 20-15-12
*prog overload each set in succession

GLUTE HAM RAISE
2 sets : 0-1 RIR
*RIR = reps in reserve

2. SINGLE LEG DB RDL WITH
CONTRALATERAL LOADING
single leg hip extension with offhand db loading.
use a rack post for stability with the free hand.
4 sets : 8-8-6-6 + drop 6
*prog overload each set in succession

3.  BANDED CAMBERED BAR
WESTSIDE SUMO SQUAT
sub another bar if no bully bar is available. set band tension so its
about 25% at top position of your max effort squat weight. set up
the box height for just below parallel. open hips aggressively
and drive through the hams and glutes.
4 sets : 5-4-3-3 + drop 10
*prog overload each set in succession
*use a couple warm up sets before working sets listed

4. REVERSE DECLINE DB LYING LEG CURL
using a downslope to make the curl harder. hold db in
feet with plantar flexed ankles and squeeze knees and ankles
together to hold onto db.
3 sets : 12-10-8