1.3.24 : LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. SEATED LEG CURL
legs together stance and leaned fwd into
hip extension to better stretch the hamstrings in the
lengthened position.
3 sets : 15-12-10 + drop 10 seated back to backrest
*prog overload each set in succession
BILATERAL 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 this bilaterally as mentioned above ( both legs together instead of unilaterally )
MEAT & 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 : 8-8-6-4
rest periods : 2 min
*prog overload each set in succession
*use 1-2 warm up sets before listed setwork
3. SUMO STANCE STRADDLE LIFT (C/S)
DUALLY ELEVATED SIDE LYING HIP RAISE
sumo stance with typical deficit for range of motion increase.
use a t bell, kb., or db can work also for lighter laoding
| for hip raise use 12 inch elevation for your forearm
position and legs in the side plank with knees bent. this creates a deficit
position on the hips and hits the abduction really well.
3 sets : 10-10-10 | 0-1 RIR ( match sides for reps )
*prog overload each set in succession
4. WEDGED SISSY SQUAT
use a sissy bench or a smith machine with glute
pad at upper calf height to wedge in. stance is hip width
and drop in as vertically as possible to place max tension
on knee flexion ( the quads ) loading can come from a weight plate
held over the shoulders and behind you.
3 sets : 15-12-10 + drop 10 or failure
*prog overload each set in succession
5. 45 DEGREE HIP EXTENSION
just outside hip width stance with feet turned inward
( slight internal hip rotation )
2 sets : 0-1 RIR
*prog overload each set in succession if you use loading
and can train 12+ reps with bodyweight