12
23
2023

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

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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SESSION :

1. SLIGHT DECLINE DB LEG CURL
set bench at 15 degree decline and chest support. db is held
in feet. train full range of motion into the stretch position
( not knee hyperextension ) and squeeze to a paused top
contraction each rep.
3 sets : 12-10-8 + any RIR last set
*prog overload each set in succession

 

SINGLE LEG INVERTED LEG CURL GHR
high plyo box for full negative space and make sure
your knee flexion is obtuse as its anchored in to bias the hamstrings more
( obtuse is greater than 90 degrees )
2 sets : 0-1 RIR
*load/prog overload with ipsilateral db loading ( same side )
*do both sides

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. SNATCH GRIP BB RDL
wide pronated grip with hip width stance. this
grip tends to force you to be more hingey which is what
I want. your back also gets hit different with the wide grip.
4 sets : 8-8-6-6
rest periods : 2 min
*prog overload each set in succession

 

 

3. LONG STRIDE SUSPENDED BB SPLIT SQUAT (C/S)
ELEVATED SIDE LYING HIP RAISE
use a longer stride with toes wedged to drive hamstring by keeping
knee behind the ankle. bar is held underneath you
like a Jefferson squat| for hip raise use 12 inch elevation  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 : 8 to 10 + any RIR | 0-1 RIR ( match sides for reps )
*prog overload each set in succession

 

4. SEATED LEG EXTENSION
use largest range of motion in the negatives possible. i put a pad
at my ankles to get more knee flexion and stretch position in the bottom.
use stance cues as follows.
set 1 : cannonball
set 2 : hip width toes fwd
set 3 : legs together
3 sets : 15-15-15 + any RIR every set
*prog overload each set in succession

 

 

5.  HIP EXTENSION ( USE BACK EXTENSION )
inside hip width stance with neutral spine position.
2 sets : 0-1 RIR
*prog overload each set in succession if you use loading
and can train 12+ reps with bodyweight

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