09
13
2023

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

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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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. STANDING LEG CURL
done using a standing or kneeling leg curl or you can hack
some leg extensions for this. i have a monkey foot and that works
well also. get creative if you can – the standing position just has
a different resistance profile.
3 sets : 15-12-10 + drop 6
*prog overload each set in succession

 

NORDIC LEG CURL WITH ACCOMODATING
RESISTANCE
open kinetic chain leg curl with lots of attention
to the eccentrics on these. use a hip width anchored
in kneeling stance. accommodating resistance can come from
a band deload or a cable trainer.
2 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

2. SINGLE LEG CONTRALATERAL DB RDL
one db held opposite of the lead leg you’re hinging on.
its a standard rdl in technique but much higher degree
of difficulty unilaterally. use your free hand to hang onto
rack post for stability.
4 sets : 8-8-6-6 + drop 6
*prog overload each set in succession

 

 

3.   SUSPENDED BB SPLIT SQUAT
use a longer stride length and bar is underneath you as
you hold in just outside shoulder width grip. so you’ll step
over bar into split position and drop down to engage the loading.
3 sets : 10-10-10 ( do both sides )
*prog overload each set in succession

 

 

4. SEATED LEG CURL
2 sets : 15 to 20

 

5. LEG PRESS
hip width stance with toes straight up and feet as
low on the platform as you can go while maintaining
full foot on the platform ( maybe a slight rock into
the toes in the bottom )
3 sets : 20-15-12 + top end partial failure
*prog overload each set in succession
*use 1 warm up set to grease up the pattern
*partials are top 50% of the ROM where you are
much stronger

 

6. SIDE LYING STRAIGHT LEG ABDUCTION
WITH HIP CIRCLE
use a flat utility bench and put glute loop around the the bench
so you have a top end resistance to combat the top hip abduction.
use a glute band in your strength range for the rx reps. or no band
if its difficult straight up.
2 sets : 0-1 RIR
*do both sides and match reps

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