11
19
2023

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

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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SESSION :

1. LYING LEG CURL
use these stance cues  as follows :
set 1 : just outside hip width with hips ext rotated ( toes out )
set 2 : legs together
set 3 : hip width with ankles plantar flexed
3 sets : 10 to 12
*prog overload each set in succession

 

GLUTE HAM RAISE
try to keep plantar flexion by spiking toes to the
platform
3 sets : 0-1 RIR

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. IPSILATERAL SINGLE LEG DB RDL
we do a lot of contralateral work, but this one loads one
db same side as lead leg. still use rack post for free hand
support and stability.
4 sets : 8-8-6-6
rest periods : 2 min
*prog overload each set in succession

 

 

3. WESTSIDE SUMO BOX SQUAT
big sumo stance with heels in and toes out
at least 45 degrees. low bar squat loading and box
is set to your deepest tolerable depth with control.
goal is to sit back into these with minimal fwd knee
travel.
3 sets : 12-8-4 + drop 8
*prog overload each set in succession

 

4. WEDGED SISSY SQUAT
done from sissy squat bench or rigged up
wedge using a smith machine bar set to
upper calf height and used as leverage/brace point.
add loading by holding a weight plate behind you on your
upper back ( a bumper plate works great up to 45 lbs ..after
that a standard 45 )
3 sets : 20-15-10 + any reps in reserve
*prog overload each set in succession

 

 

5. SIDE LYIING BANDED CLAM
band just above the knees
2 sets : 0-1 RIR
*do both sides and match reps
*prog overload each set in succession
by adding heavier band tension

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