2.18.24 | LEG SESSION * HAMS * GLUTES * QUADS * ABDUCTORS
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. LYING LEG CURL
legs close together stance
3 sets : 0-1 RIR
*prog overload each set in succession
NORDIC LEG CURL
hip width stance with cable or band deload
2 sets : 0-1 RIR
*prog overload each set in succession
MEAT AND POTATOES LIFT
” HIP EXTENSION “
2. STANDING BB GOOD MORNING
feet together stance with soft knees. high bar loading.
use spotter arms for setting the bottom position of your hip extension
and for safety.
4 sets : 10-8-6-4
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
3. LONG STRIDE DB SPLIT SQUAT
dbs loaded at sides with longer stride length to keep knee flexion
to a minimum and bias more ham and glute. torso slightly fwd.
3 sets : 12-10-8 + rest pause fail last set ( match sides for reps )
*prog overload each set in succession
*do both stances for each split squat set
4. HACK SQUAT
feet lower on platform and stance inside hip width
3 sets : 12 to 15
*prog overload each set in succession
5. DB DEFIFIT RDL ( S/S )
SEATED MACHINE ABDUCTION
stand on weight plate and increase the depth. take these
very controlled as deep as you can if there’s no issue or pain. keep your
stance narrower than hip width. set this up right by hip machine. |
seated and slightly hinged fwd position.
2 sets : 10 to 12 | 15 to 20
*prog overload each set in succession and ascend the reps