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

SESSION :

1. LYING DB LEG CURL
chest supported on flat bench with db held between feet.
3 sets : 15-10-8 + any RIR last set
*prog overload each set in succession

NORDIC LEG CURL ( POSTERIOR CHAIN DEVELOPER )
anchored position on a posterior developer ( i am actually ordering one finally
for my gym ) a GHR, or even using a smith machine bar and a pad work well.
this is an open chain knee flexion exercise with knees, hips, and shoulders
in line and lowered/raised on the hamstrings. use accommodating resistance
via band deload.
2 sets : 0-1 RIR

MEAT AND POTATOES LIFT
” HIP EXTENSION “

2. CONTRALATERAL SINGLE LEG DB RDL
db loaded in opposite hand as working leg. this is hip extension, not spine
flexion, so keep your spine organized and hinge from the hips just as you would
with a traditional rdl.
3 sets : 8-8-8-6 + drop 6
rest periods : 2 min
*prog overload each set in succession

3. WESTSIDE SUMO BOX SQUAT (C/S)
DUALLY ELEVATED SIDE LYING HIP RAISE
low bar squat loading with a hefty sumo stance ( wide ) and box
set to lowest depth you can handle with good form. make sure you really
push hips open on these so your hips are forced to work as well as posterior
chain. shouldn’t be a lot of fwd knee travel on these when squatting. | 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 : 10-8-6 | 0-1 RIR ( match sides for reps )
*prog overload each set in succession