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

SESSION :

1. STANDING/KNEELING LEG CURL
done unilaterally using a machine, a monkey foot,
some leg ext machines can hack this, or a cable with
a cuff or strap.
3 sets : 15-10-10
*prog overload each set in succession

NORDIC LEG CURL
done from a ghr, or any anchored position. keep a straight line
between your knees, hips, and shoulders as you slowly lower, then squeeze
back to starting position ( very hard ) regressions are band or cable deload, or
a touch and go with hands for assistance.
2 sets : 0-1 RIR

MEAT AND POTATOES LIFT
” HIP EXTENSION “

2. BB GOOD MORNING
inside hip width stance with high bar squat loading
4 sets : 10-10-8- ( 6-3-1 cluster )
rest periods : 2 min
*prog overload each set in succession

3. HANGING BB SPLIT SQUAT
bar is suspended under you in a longer split stance.
depending on your range and anatomy, you can elevate
the front and rear foot on a bumper plate to gain more depth
as well as difficulty.
3 sets : 12-10-8 + any reps in reserve
*prog overload each set in succession