4.30.24 | LEG SESSION : HAMS * GLUTES * QUADS * ABDUCTORS
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. SEATED MACHINE HIP ABDUCTION
3 sets : 25-20-15
*prog overload each set in succession
MEAT AND POTATOES LIFT
HIP EXTENSION
6 WEEK PROGRESSION
PRE EXHAUST/BLOOD WORK :
LYING LEG CURL
do one set hips turned out and one set slightly
turned inward ( this is ext and int rotation )
2 sets : 15 to 20
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 : 12-10-8-6
rest periods : 2 min
*prog overload each set in succession
3. SUMO STANCE BELT SQUAT
wide sumo position with fwd torso to bias some
hip extension and the posterior chain more.
3 sets : 15-10-6
*prog overload each set in succession
4. SMITH MACHINE FRONT SQUAT
heels wedged in a hip width stance. keep a vertical torso
and emphasize knee flexion.
3 sets : 15-12-10
*prog overload each set in succession
5. GLUTE HAM RAISE (C/S) HIP EXTENSION
if you have a good GHR, this is simply and adjustment to make from the
glute ham raise to the back extension.
2 sets : 0-1 RIR | 0-1 RIR ( bodyweight only )