5.24.24 | LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. SIDE LYING HIP RAISE ABDUCTION
side plank position with bent knee hip abduction of both bottom
and top hips.
3 sets : 0-1 RIR
*match sides for reps
2. LYING LEG CURL
inside hip width stance
1 set : 12-15
NORDIC LEG CURL
hip width stance
2 sets : 0-1 RIR
MEAT AND POTATOES LIFT
HIP EXTENSION
6 WEEK PROGRESSION
3. BB RDL
hip width stance
4 sets : 10-10-8-5 + any RIR
rest periods : 2 min
*prog overload each set in succession
4. DB DEFICIT STEP DOWN
use a plyo step or something 4-6 inches in height to
created a large negative ROM. step back into split squat
position each rep and stay on same leg until full set is done,
then alternate to other side.
3 sets : 10-10-8
*do both sides
*prog overload each set in succession
POST EXHAUSTION 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.
1 set : 0-1 RIR
5. LYING DB LEG EXTENSION
set bench on a slight decline with enough leg clearance so
db wont hit the floor. hold db in feet ( use a towel for padding if
needed ) i lay back on the bench for a more stretch position and
peak contraction. old school as it gets and effective.
3 sets : 15-12-10
*use short rest periods
6. REVERSE HYPER
legs together
3 sets : 25-20-15