5.12.24 | LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS 

SESSION :

1. SIDE LYING HIP RAISE TO TOP LEG CLAM ABDUCTION
3 sets : 0-1 RIR
*match sides for reps
*prog overload each set in succession

PRE EXHAUST/BLOOD WORK :
GLUTE HAM ROLLER/GLIDER CURL
done from floor position using roller or swiss ball.
lying on back and pulling hips and hamstrings in…hip thrust
with a leg curl essentially.
2 sets : AMRAP ( as many reps as possible )

MEAT AND POTATOES LIFT
HIP EXTENSION
6 WEEK PROGRESSION

2. UNILATERAL DB RDL
db held contralaterally ( offhand or opposite of working leg ).
do these at a rack so you can hold the post with your free hand
for stability. its a one legged rdl so mechanics are similar to
bilaterally.
4 sets : 8-8-8-8
rest periods : 2 min
*prog overload each set in succession

3. BB HANGING BULGARIAN SPLIT SQUAT
use a short bar or ez bar held under your hips with rear
foot elevated to the ankle. stride shouldn’t be short as we
are trying to avoid much fwd knee travel.
3 sets : 12-10-8 ( do both sides )
*prog overload each set in succession