02
05
2024

NEW SPLIT | 2.6.24 | LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS 

By Adam 0

LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS 

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SESSION :

1. GLUTE HAM RAISE
hip width stance
3 sets : 0-1 RIR
*prog overload each set in succession

 

SEATED LEG CURL
legs together and leaning fwd for a bigger stretch position
2 sets : 10 to 15
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HIP EXTENSION “

 

2. HIP EXTENSION DOMINANT SNATCH GRIP DEADLIFT
just outside hip width stance with an rdl style pull
and limited knee flexion. think hinge. grip is wide pronated
in the snatch position. may need to pull from blocks or safety bars as per your
mobility and anatomy.
4 sets : 8-8-6-4
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession

 

 

 

3. HANGING BB SPLIT SQUAT (C/S)
DUALLY ELEVATED SIDE LYING HIP RAISE
longer stride with bar suspended under you |  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 : 12-10-8 | 0-1 RIR ( match sides for reps )
*prog overload each set in succession
*do both stances for each split squat set

 

4. SISSY SQUAT HOLDING WEIGHT PLATE
anchored in to sissy bench or using a bb and pad set to
upper calf height. use stance cues as follows :
set 1 : cannonball v stance
set 2 : just outside hip width
set 3 : just inside hip width
3 sets : 12 to 15
*prog overload each set in succession 

 

 

5.  SINGLE LEG 45 DEGREE HIP EXTENSION
goal is major hamstring stretch. do both sides.
2 sets : 8-8 + drop bilaterally
*prog overload each set in succession and ascend the reps

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