3.12.24 | LEG SESSION | HAMS * GLUTES * QUADS * ABDUCTORS 

SESSION :

1. LYING LEG CURL
hip width stance
3 sets : 20-15-10
*prog overload each set in succession

NORDIC LEG CURL
open chain leg curl done from kneeling position with
legs anchored in a GHD or some device that wedges you in
at the ankles. you need accommodating resistance from reverse band
tension to smooth out the strength curve and make it trainable for
negative and position rep balance. stance is hip width kneeling with band
tension coming from behind/above you.
2 sets : 0-1 RIR
*prog overload each set in succession

MEAT AND POTATOES LIFT
HIP EXTENSION
6 WEEK PROGRESSION

2. BB RDL
just inside hip width stance with toes wedged. use and outside
shoulder width pronated bar grip. widening the grip also helps with back
cueing and development.
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. SUMO STANCE STRADDLE LIFT
done with a t bell, kb. or db on platforms with a sumo stance.
3 sets : 15-10-8
1 min rest periods
*prog overload each set in succession
*do both stances for each split squat set