6.5.24 : LEG SESSION : HAMS | GLUTES | QUADS | ABDUCTORS
LEG SESSION
HAMS | GLUTES | QUADS
ABDUCTORS
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SESSION :
1. SIDE LYING EXTENDED RANGE HIP ABDUCTION
side supported straight leg adduction from flat bench
position. top leg is placed in a stretch position and pulled up as
far as you can with the glute medius.
2 sets : 0-1 RIR
*match sides for reps
2. STANDING LEG CURL ( SINGLE LEG )
1 set : 12-15
*do both sides
GLUTE HAM RAISE
hip width stance
2 sets : 0-1 RIR
MEAT AND POTATOES LIFT
HIP EXTENSION
4 WEEK MESO
3. BB GOOD MORNING
hip width stance with low bar bb position.
use spotter arms in a rack to control depth ( trying to
train max range with good form )LON
4 sets : 10-10-8-5 + any RIR
rest periods : 2 min
*prog overload each set in succession
4. LONG STRIDE DB SPLIT SQUAT
done with longer stride position, with little to no fwd knee
travel. dbs held at sides.
3 sets : 8-8-8
*do both sides
*prog overload each set in succession
POST EXHAUSTION
SEATED LEG CURL
inside hip width stance
2 sets : 10-10
5. SEATED LEG EXTENSION
hip width stance. I use a foam pad on my shins to increase the range of
tension in the negatives ( more stretch ) bc most leg extensions
don’t access a very deep quad stretch.
3 sets : 25-15-10 + drop 10
*use short rest periods
6. REVERSE HYPER
legs together
2 sets : 20 to 25