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

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