12.2.23 : LEG SESSION : HAMS | GLUTES | QUADS ABDUCTORS 

SESSION :

1. SEATED LEG CURL
use these stance cues  as follows :
set 1 : hip width with toes out
set 2 : hip width with toes inward
set 3 : hip width with ankles plantar flexed
3 sets : 10 to 15
*prog overload each set in succession

SINGLE LEG RAZOR CURL
one leg anchored in and one lays on top of
roller/bar ( point of anchoring ). do both sides.
2 sets : 0-1 RIR

MEAT AND POTATOES LIFT
” HIP EXTENSION “

2. CONTRALATERAL SINGLE
LEG DB RDL
loaded opposite of hinge leg. do both sides.
4 sets : 8-8-6-6
rest periods : 2 min
*prog overload each set in succession

3. SEMI SUMO STRADDLE LIFT (C/S)
ELEVATED SIDE LYING HIP RAISE
sumo stance ( toes out 15 degrees )  with deficit on 2 plyo
boxes or using bumper plates. this is a combo
of a squat and a dead with hip extension as well
as flexion. | for hip raise use a flat bench for your forearm
position in the side plank with knees bent. this creates a deficit
position on the hips and hits the abduction really well.
3 sets : 12-10-8 + any RIR | 0-1 RIR ( match sides for reps )
*prog overload each set in succession